Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for Monday morning, when you feel fine and want to stay that way
4 · 7 · 8 breathing: 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 longer than the inhale — that is the entire instruction. Feeling fine is a good reason to do this, not a reason to skip it. Let the physical world hold your attention.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- before you walk into a room full of people
- at your desk, with the screen turned off for a moment
- before you open the email you have been avoiding
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.