Breathing exercise · 4 · 7 · 8
4-7-8 breathing exercise for a hot day — when the day has been loud
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. For days that were loud from the moment they started. Nothing abstract for the next few minutes.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 10 rounds this practice runs 190 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when the weather has been grey for a week
- when you have been given bad news and need to keep functioning
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- A shorter pattern done consistently beats a longer one done once.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 5-2-7 breathing: 8 rounds for a hot day, after eating too much, 3-5-7 breathing — 3 · 5 · 7 — for a reset, when the day has been loud or 4-2-6 breathing for a long illness, when you are on your own.