Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for a hospital waiting room — after eating too much
Rounds of 4 · 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, then let the breath go for 8 counts. Do this sitting up, not lying down, if you have just eaten. Start with what's physical. Everything else can wait.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 How to use Soft 4-7-8 breathing for the early months, if you are tired of apps, How to use Box breathing for a reset, when you are waiting for something or 4-6 breathing — 4 · 6 — for coming down after exercise, when you have been putting it off.