Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for exam nerves — when you have woken up too early
A the hold cut short, the long exhale kept pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 4, 8 out. Only the out-breath needs any attention. Waking too early is a specific kind of frustrating. This helps with the frustration. Start with what's physical. Everything else can wait.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- as a way to mark the end of the working day
- when the afternoon has gone flat
- when you have been given bad news and need to keep functioning
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Set a timer for the rounds you want, so you are not watching the clock.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.