Breathing exercise · 4 · 4 · 8
Soft 4-7-8 breathing for heated moments, when you cannot concentrate on anything else
A the hold cut short, the long exhale kept pattern, counted for you on screen.
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. When concentration is gone, work with what is left. Start with what's physical. Everything else can wait.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- as a way to mark the end of the working day
- at your desk, with the screen turned off for a moment
Tips
- If you lose count, start the round again rather than guessing.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 Box breathing: 5 rounds for physical discomfort, if you are tired of apps, 6-2-6-2 breathing for creative work, when you are doing this for the first time or 4-2-6 breathing: 5 rounds for Monday morning, when you feel restless rather than tired.