Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for a ten-minute window, if you have five quiet minutes
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
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. Five quiet minutes is enough. Ten is generous. Nothing abstract for the next few minutes.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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 8 rounds this practice runs 152 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- before a presentation, in the corridor
- at your desk, with the screen turned off for a moment
Tips
- If you lose count, start the round again rather than guessing.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Gentle box breath (3 · 3 · 3 · 3) for a noisy room, when you are not in the mood, 4-2-6 breathing for a break at work, when the house is busy or Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week.