Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing for a long wait
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow the circle. It counts for you.
How it works
In for 4, hold for 4, out for 8. The exhale is longer than the inhale — that is the entire instruction. Work thoughts are allowed to be there. They just do not get to drive. The body is the most reliable place to begin.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- as a way to mark the end of the working day
- in a hospital corridor, waiting for news
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.
If this rhythm does not suit you, try How to use Coherent 4-4 breathing for a hard week, 4-2-6 breath (4 · 2 · 6) for a hard conversation or Slow box breathing: 12 rounds for being unwell.