Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for a noisy room, when nothing else has worked today
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
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. 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
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 5 rounds this practice runs 95 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- before you open the email you have been avoiding
- in the minutes before an appointment you are dreading
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.