Breathing exercise · 4 · 7 · 8
4-7-8 breathing
A 4-7-8 rhythm — in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
In for 4, hold for 7, out for 8. The exhale is the key — that's all there is to it. When you're at work and your mind is racing, this is a precise way to regain focus. Let your body guide you through the process.
Why it can help
The in-breath is simple and straightforward. It's the extended exhale that brings about the calmness.
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 4 rounds this practice runs 76 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're feeling overwhelmed at your desk
- in a waiting room, anxious for a test result
- when you're trying to concentrate on a task that's too complex
Tips
- Experiment with the 4-7-8 pattern at various times of the day to notice any changes.
- If your nose is congested, it's okay to breathe through your mouth. The nose is typically more comfortable.
- You can always breathe through instead of holding your breath if you prefer.
Please note
If the holds make you feel dizzy or uneasy, just breathe slowly and evenly. Never force yourself to hold your breath if it's uncomfortable. If you're pregnant or have any health concerns, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try Double-inhale sigh exercise, Soft 4-7-8 breath (4 · 4 · 8) for heavy days or 6-2-6-2 breathing: 10 rounds for deep focus.