Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 12 rounds for Monday morning
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. Nothing else has worked today. That is not a reason to skip this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 12 rounds this practice runs 228 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- before you open the email you have been avoiding
- when you have read the same paragraph three times
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 5-2-7 breath (5 · 2 · 7) for Sunday evening, Coherent 4-4 breathing exercise for creative work or 4-6 breath (4 · 6) for heated moments.