Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing for a cold morning, if you have five quiet minutes
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. Five quiet minutes is enough. Ten is generous. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- after an argument, before you decide what to say next
- at your desk, with the screen turned off for a moment
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 2-1-4 breath (2 · 1 · 4) for a reset, if you are tired of apps, Double-inhale sigh exercise for exam nerves — when you need something unremarkable or Coherent 6-6 breathing — 6 · 6 — for a hard week, when you are doing this for the first time.