Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 6 rounds for creative work, when you have woken up too early
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
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. Waking too early is a specific kind of frustrating. This helps with the frustration. We'll stay close to sensations rather than ideas.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 the afternoon has gone flat
- in the car, parked, before you go inside
- when you notice your shoulders are up near your ears
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 How to use 4-6 breathing for a reset, after eating too much, Quick 2-1-2-1 breathing exercise for a night shift — when you have already had a long week or 4-7-8 breath (4 · 7 · 8) for the middle of the night, if you are doing this instead of scrolling.