Soft 4-7-8 breathing — 4 · 4 · 8 — for physical discomfort, before something difficult

How it works

Breathe in for 4, hold for 4, then let the breath go for 8 counts. It works best in the hour before something difficult. Notice what's solid: the floor, the chair, your own weight.

Why it can help

The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.

The pattern, in seconds

One round is 16 seconds. At the default 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.

Good for

• when you have read the same paragraph three times
• when you cannot sleep and do not want to get up
• when you notice your shoulders are up near your ears

Tips

• Aim for something you could keep up in a waiting room without anyone noticing.
• 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.