Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 10 rounds for heavy days, when you are somewhere unfamiliar
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. It travels well. Hotels, spare rooms, other people’s sofas. Nothing abstract for the next few minutes.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
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
- before you walk into a room full of people
- when someone has annoyed you and you need to not react
- when you are the only person awake in the house
Tips
- A shorter pattern done consistently beats a longer one done once.
- There is no need to breathe deeply. Long and quiet is the aim.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 4-6 breathing — 4 · 6 — for bedtime, when you want to be left alone, How to use 4-8 breathing for anxious moments, when you are not sure this will work or 3-6 breathing — 3 · 6 — for a cold morning, when you have just finished work.