Breathing exercise · 4 · 7 · 8
4-7-8 breathing exercise for a long wait — when you feel fine and want to stay that way
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
Take 4 counts to breathe in, hold for 7, and 8 to breathe out. Keep the out-breath unhurried. Feeling fine is a good reason to do this, not a reason to skip it. Start with what's physical. Everything else can wait.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- as a way to mark the end of the working day
- when you are tired but cannot afford to be
- after a long drive, to shake off the alertness
Tips
- Count in your head, or let the circle on this page count for you.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Physiological sigh exercise for the middle of the night — when you have been on screens all day, Gentle box breath (3 · 3 · 3 · 3) for the morning, before something difficult or How to use 4-7-8 breathing for a hospital waiting room, when you have woken up too early.