Breathing exercise · 4 · 7 · 8
4-7-8 breathing exercise for creative work — if you are fitting this around other people
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
In for 4, hold for 7, out for 8. The exhale is longer than the inhale — that is the entire instruction. It is designed to fit around other people’s schedules. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 4 rounds this practice runs 76 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when you have been given bad news and need to keep functioning
- just before you have to say something difficult
Tips
- If you lose count, start the round again rather than guessing.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 How to use 4-6 breathing for a long wait, How to use Tight box breathing for the hours after people leave, when you cannot concentrate on anything else or Uneven box breathing for deep focus.