Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for anxious moments, when you have just finished work
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
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. The gap right after work is the easiest one to use. Let the physical world hold your attention.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 4 rounds this practice runs 76 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- when your hands are cold and your chest is tight
- when your thoughts are moving faster than you are
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Practising when you are calm makes it available when you are not.
- 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.
If this rhythm does not suit you, try Uneven box breathing exercise for coming down after exercise — when you are at home and cannot settle, Quick 2-1-2-1 breathing: 4 rounds for the morning after, if you are new to this or Coherent 5-5 breath (5 · 5) for a study session, when you have been putting it off.