Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 6 rounds for a big decision, if you are doing this in the middle of the day
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
The ratio is 4 in, hold for 7, 8 out. Only the out-breath needs any attention. Midday is an underrated time for this. Start with what's physical. Everything else can wait.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 6 rounds this practice runs 114 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when someone has annoyed you and you need to not react
- just before you have to say something difficult
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Practising when you are calm makes it available when you are not.
- A hold should feel like a pause, not like running out of air.
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 Quick 2-1-2-1 breathing for jet lag, after eating too much, 4-8 breathing exercise for heated moments — if you are sceptical about all of this or Box breathing exercise for creative work — when you are cold and want to be warm.