Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for a study session, when the house is busy
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
Breathe in through your nose for 4 counts, hold for 7. Then out for 8, slowly, without pushing. It works with other people in the house. You do not need silence. Simple things first: contact, weight, temperature.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 12 rounds this practice runs 228 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you have read the same paragraph three times
- when you notice your shoulders are up near your ears
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Practising when you are calm makes it available when you are not.
- A hold should feel like a pause, not like running out of air.
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.