Breathing exercise · 4 · 7 · 8
4-7-8 breathing: 8 rounds for the hours after people leave, when you want something simple
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 7, then let the breath go for 8 counts. Simple is the point. There is no advanced version to graduate to. Stay with what you can actually feel.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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 notice your shoulders are up near your ears
- when you have read the same paragraph three times
- when you are the only person awake in the house
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 2-1-4 breathing for being unwell, when you cannot concentrate on anything else, Beginner box breath (2 · 2 · 2 · 2) for a hot day, when you need to stop thinking about work or Beginner box breath (2 · 2 · 2 · 2) for the end of the working day, when you feel fine and want to stay that way.