Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 10 rounds for physical discomfort
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 7, 8 out. Only the out-breath needs any attention. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
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 10 rounds this practice runs 190 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- at the kitchen table, with a cup of tea going cold
- when the day has been fine but you still feel braced
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 4-7-8 breathing exercise for a cold morning, Quick 2-1-2-1 breathing or Slow box breathing: 5 rounds for a lonely evening.