Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for being unwell — when the weather has kept you inside
4 · 4 · 8 breathing: 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. The body is the most reliable place to begin.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- while you are waiting for something to start
- in the two minutes after a difficult phone call
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.