Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for a break at work, when you are doing this for the first time
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 7, and 8 to breathe out. Keep the out-breath unhurried. If this is your first go, stay with the plainest version of the instructions. We'll stay close to sensations rather than ideas.
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 | 7s | 4s |
| Exhale | 8s | 11s |
One round is 19 seconds. At the default 5 rounds this practice runs 95 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when your thoughts are moving faster than you are
- while you are waiting for something to start
Tips
- A shorter pattern done consistently beats a longer one done once.
- 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.