Breathing exercise · 4 · 7 · 8
4-7-8 breathing exercise for deep focus — when you have been on screens all day
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. After a day of screens, the eyes and the shoulders need this first. We'll stay close to sensations rather than ideas.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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
- after a long drive, to shake off the alertness
- while you are waiting for something to start
- before you open the email you have been avoiding
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Soft 4-7-8 breathing exercise for the commute — when you want to finish something, Slow box breathing for the morning, when the house is busy or Coherent 6-6 breathing: 12 rounds for the early months, when you are on your own.