Breathing exercise · 4 · 7 · 8
4-7-8 breathing for a break at work, when the weather has kept you inside
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 through your nose for 4 counts, hold for 7. Then out for 8, slowly, without pushing. Bad weather is a decent excuse to stay in and do this. The body is the most reliable place to begin.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 6 rounds this practice runs 114 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 you have five minutes and no idea where to start
- when your thoughts are moving faster than you are
Tips
- Count in your head, or let the circle on this page count for you.
- If you lose count, start the round again rather than guessing.
- 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 4-6 breathing exercise for physical discomfort, Double-inhale sigh exercise for the early months — before you go back to something hard or Tight box breathing: 5 rounds.