Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing for a stolen moment of caregiving, on a low-energy afternoon
The pattern is 4 · 4 · 8, which is 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. Low-energy afternoons are what this was written for. Notice what's solid: the floor, the chair, your own weight.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- before you open the email you have been avoiding
- when you are the only person awake in the house
- after an argument, before you decide what to say next
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.