Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 4 rounds for a lonely evening, when the weather has kept you inside
A 4 · 7 · 8 rhythm — 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. Bad weather is a decent excuse to stay in and do this. Simple things first: contact, weight, temperature.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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 have been given bad news and need to keep functioning
- when you wake at 3am and the room feels too quiet
- while you are waiting for something to start
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 How to use Tight box breathing for creative work, when you want to finish something, 3-6 breathing: 8 rounds for a night shift, when you are waiting for something or Uneven box breath (4 · 4 · 6 · 2) for the morning, when your attention is scattered.