Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for a long illness, when you have tried everything else
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 7, 8 out. Only the out-breath needs any attention. This assumes you have already tried the obvious things. Let the physical world hold your attention.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- when you have five minutes and no idea where to start
- while you are waiting for something to start
- as a way to mark the end of the working day
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 5-2-7 breathing — 5 · 2 · 7 — for Friday evening, when the house is busy, 7-11 breathing: 4 rounds for the morning after, if you are doing this in the middle of the day or Box breathing for a study session, when you need something unremarkable.