Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing when you are not in the mood
Rounds of 4 · 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 4, 8 out. Only the out-breath needs any attention. Not being in the mood is a normal starting point. Let the physical world hold your attention.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- after a long drive, to shake off the alertness
- when your thoughts are moving faster than you are
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- A hold should feel like a pause, not like running out of air.
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.
If this rhythm does not suit you, try Box breathing: 10 rounds for a big decision, Physiological sigh exercise for heated moments or Box breathing for travel days, when you are not sure this will work.