Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for Sunday evening — when you are on your own
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. Being on your own is not required, but it does make this simpler. Stay with what you can actually feel.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- when you are tired but cannot afford to be
- before you open the email you have been avoiding
- when you have been given bad news and need to keep functioning
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Gentle box breathing for a long illness, when the day has been loud, Coherent 6-6 breathing for anxious moments, if you have five quiet minutes or Double-inhale sigh for a long illness, when you have woken up too early.