Breathing exercise · 4 · 7 · 8
4-7-8 breathing — 4 · 7 · 8 — for the middle of the night, when you have already had a long week
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 7, and 8 to breathe out. Keep the out-breath unhurried. Long weeks are cumulative. This is a small subtraction. Nothing abstract for the next few minutes.
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 8 rounds this practice runs 152 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- before a presentation, in the corridor
- in a hospital corridor, waiting for news
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Never push through a hold. Coming out of it early is always the right call.
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 Uneven box breath for Monday morning, Double-inhale sigh exercise for the commute or 2-1-4 breathing exercise for a lonely evening.