Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for Friday evening, if you are doing this instead of scrolling
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. Choosing this over scrolling counts as a good decision, even a small one. Simple things first: contact, weight, temperature.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 10 rounds this practice runs 190 seconds — about 3 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
- at the start of a study session, to set the tone
- in the minutes before an appointment you are dreading
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.