Breathing exercise · 4 · 7 · 8
4-7-8 breath (4 · 7 · 8) for Sunday evening, on a day that started badly
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 7, then let the breath go for 8 counts. A day that started badly does not have to stay that way. Let the physical world hold your attention.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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 10 rounds this practice runs 190 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- in the car, parked, before you go inside
- when you have read the same paragraph three times
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.
If this rhythm does not suit you, try 3-5-7 breath (3 · 5 · 7) for a long wait, when you want something simple, Gentle box breath (3 · 3 · 3 · 3) for a ten-minute window, when you have woken up too early or How to use 7-11 breathing for a study session, when you are on your own.