Breathing exercise · 4 · 7 · 8
4-7-8 breathing exercise for a reset — when the house is busy
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
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. It works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 5 rounds this practice runs 95 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when the day has been fine but you still feel braced
- when you wake at 3am and the room feels too quiet
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Count in your head, or let the circle on this page count for you.
- 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 Coherent 6-6 breathing: 10 rounds for a night shift, after eating too much, 4-8 breathing: 8 rounds for a reset, when you have more time than usual or 2-1-4 breathing for a study session, when you only have a few minutes.