Breathing exercise · 4 · 7 · 8
4-7-8 breathing exercise for the end of the working day — when you are doing this for the first time
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. If this is your first go, stay with the plainest version of the instructions. Let the physical world hold your attention.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- in the minutes before an appointment you are dreading
- when the afternoon has gone flat
- at the start of a study session, to set the tone
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 How to use Coherent 5-5 breathing for a study session, when you feel fine and want to stay that way, Box breathing: 10 rounds for a big decision, after a difficult conversation or How to use Beginner box breathing for a hard conversation, when you are somewhere unfamiliar.