Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing exercise for the middle of the night — when you have tried everything else
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
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. This assumes you have already tried the obvious things. Start with what's physical. Everything else can wait.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- before you walk into a room full of people
- when the day has been fine but you still feel braced
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- You can do this with your eyes open. Nothing here requires privacy.
- Never push through a hold. Coming out of it early is always the right call.
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 4-8 breathing — 4 · 8 — for Friday evening, if you are doing this in the middle of the day, Beginner box breathing for jet lag, when you feel restless rather than tired or 4-2-6 breathing: 5 rounds for a night shift, when you are somewhere noisy.