Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing: 6 rounds for anxious moments, when the weather has kept you inside
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 4, and 8 to breathe out. Keep the out-breath unhurried. Bad weather is a decent excuse to stay in and do this. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- in a hospital corridor, waiting for news
- at the start of a study session, to set the tone
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Coherent 6-6 breathing for anxious moments, if you have five quiet minutes, Coherent 4-4 breathing exercise for a hot day — when you have already had a long week or 2-1-4 breathing for the commute, when you are waiting for something.