Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for a night shift, when you need to stop thinking about work
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts, hold for 7. Then out for 8, slowly, without pushing. Work thoughts are allowed to be there. They just do not get to drive. Let the physical world hold your attention.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 6 rounds this practice runs 114 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when you notice your shoulders are up near your ears
- when the weather has been grey for a week
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- A shorter pattern done consistently beats a longer one done once.
- 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 Physiological sigh — 2 · 6 — for the end of the working day, when you have woken up too early, Double-inhale sigh (3 · 8) for jet lag, when you are at home and cannot settle or 4-7-8 breathing for a lonely evening, when you are cold and want to be warm.