4-7-8 breathing (4 · 7 · 8)

How it works

Inhale for four counts, hold for seven, and exhale for eight. Maintain a relaxed out-breath. The quiet of the night is perfect for this. Begin with your body, let your mind follow.

Why it can help

Many find it easier to extend the out-breath than the in-breath. This technique takes advantage of that natural tendency.

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

while sitting at the kitchen table, watching the sun set over your tea
as you wait in a hospital corridor, the night's quiet enveloping you
when the night is long and sleep seems elusive

Tips

Practice it once before you need it, so it's second nature when the moment comes.
Maintain a gentle effort. If you notice your breathing is becoming rapid, slow it down.
If you feel the need to end the hold early, do so. It's always better to be safe than sorry.

Please note

If holding your breath causes dizziness or discomfort, simply breathe slowly and evenly. Avoid pushing through any discomfort. If you're pregnant or have a heart, blood pressure, or lung condition, consult a doctor before attempting breath holds.