Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for the early months, when you have more time than usual
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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 notice your shoulders are up near your ears
- at your desk, with the screen turned off for a moment
- before a presentation, in the corridor
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 2-1-4 breathing exercise for a hard week — when you are not sure this will work, How to use 4-2-6 breathing for a long wait, when you have more time than usual or Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for deep focus, when you are cold and want to be warm.