Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for being unwell, when you have just finished work
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 for 4, hold for 7, then let the breath go for 8 counts. The gap right after work is the easiest one to use. Let the physical world hold your attention.
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 the day has been fine but you still feel braced
- when your hands are cold and your chest is tight
- in the minutes before an appointment you are dreading
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 The physiological sigh, 3-5-7 breathing exercise for a ten-minute window — if you are sceptical about all of this or 3-6 breathing exercise for a big decision — if you have done this a hundred times.