Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for a study session, when you need something unremarkable
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts, hold for 7. Then out for 8, slowly, without pushing. Nothing dramatic happens here, and that is deliberate. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 6 rounds this practice runs 114 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when your thoughts are moving faster than you are
- when you have read the same paragraph three times
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Physiological sigh (2 · 6) for Monday morning, when you are short on time, Uneven box breathing — 4 · 4 · 6 · 2 — for creative work, when you have been on screens all day or Box breathing: 10 rounds for a big decision, after a difficult conversation.