Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for a break at work — when the day has been loud
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. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- after a long drive, to shake off the alertness
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.
If this rhythm does not suit you, try How to use 5-7 breathing for the morning after, when the day has been loud, 4-6 breathing: 4 rounds for a big decision, when you are short on time or Soft 4-7-8 breathing — 4 · 4 · 8 — for a hard week, if you are tired of apps.