Learning To Hold My Breath Without Fighting It

For years, 4‑7‑8 breathing looked calm on paper, but felt like drowning in my body. The secret was painfully simple: when I “held” my breath, I wasn’t holding air, I was locking my throat, just like scared‑little‑me in swimming class.

Chronodex 478 Breathing for Instant Calmness

Locking the throat creates pressure. The neck tightens, the chest braces, the whole body thinks, “We’re under water.” No wonder the 7‑second hold felt like a battle, not a blessing.

Here’s what changed everything:

1. Inhale for 4: Soft nose breath, ribs widening, shoulders relaxed. Think “wide” not “high.”

2. Hold for 7: Do not clamp the throat. Let the throat stay open, jaw loose, ribs simply pause in their expanded position. You could exhale at any moment; that sense of choice is what relaxes the system.

3. Exhale for 8: Let it be a slow, quiet sigh. Feel the vibration in your chest and see if you can let that softness ripple into your shoulders, arms, and spine.

A tiny extra drill: raise your right arm, lean slightly left, and gently pat your right rib cage while inhaling into that side. You’re teaching your body, “Hey, breath can live here too. You can expand. You’re safe.”

I’m releasing this Chronodex 4‑7‑8 breathing method in the middle of tremendous pain, sadness and helplessness after the recent fire in Hong Kong, which has taken more than 150 lives amid shocking failures and alleged misconduct. In a moment when words feel useless, this is my small way of honouring the loss and staying human: one gentle inhale, one kind hold, one soft exhale at a time.

Chronodex 478 Breathing for Instant Calmness in Cantonese

Save this video and pull it up when you are in need, when you want a break from stress and to feel in control all over again.

Note: Try listening with headphones to experience the 8D sound and the calmness-inducing effect.

• The music is from Aruna Serena, I tuned it into 432Hz closer to Nature.

• I used the EMDR technique to oscillate sound at 0.4Hz for deeper relaxation.

• Included 6Hz Binaural Beats to boost focus and induce a peaceful, clear mind