Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for being unwell, when you are somewhere unfamiliar
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
In for 4, hold for 7, out for 8. The exhale is longer than the inhale — that is the entire instruction. It travels well. Hotels, spare rooms, other people’s sofas. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 the weather has been grey for a week
- while you are waiting for something to start
- before you open the email you have been avoiding
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.