Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing for deep focus, when you want to finish something
Rounds of 4 · 4 · 8, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, then let the breath go for 8 counts. 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
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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
- in the two minutes after a difficult phone call
- when you notice your shoulders are up near your ears
- just before you have to say something difficult
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Try the same pattern at a different time of day and see whether it feels different.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 5-2-7 breathing exercise for heated moments — before you go back to something hard, 4-7-8 breathing exercise for the morning after — when you cannot concentrate on anything else or Gentle box breath (3 · 3 · 3 · 3) for a break at work, when you are short on time.