Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing — 4 · 4 · 8 — for jet lag, when you have tried everything else
Rounds of 4 · 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 4, hold for 4, out for 8. The exhale is longer than the inhale — that is the entire instruction. This assumes you have already tried the obvious things. Let the physical world hold your attention.
Why it can help
The ratio matters more than the depth. Shallow but long beats deep and rushed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 4s | 4s |
| Exhale | 8s | 8s |
One round is 16 seconds. At the default 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- at the start of a study session, to set the tone
- as a way to mark the end of the working day
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- The pauses should never feel like a competition. Shorten them if they do.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.