Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for the commute — when you want to finish something
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
Breathe in through your nose for 4 counts, hold for 4. Then out for 8, slowly, without pushing. Wanting to finish something is a better motivation than wanting to relax. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- before you walk into a room full of people
- when your hands are cold and your chest is tight
- when you notice your shoulders are up near your ears
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If you lose count, start the round again rather than guessing.
- 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.