Breathing exercise · 4 · 7 · 8
4-7-8 breathing for a hard conversation, when you have been putting it off
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
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. You have been putting this off. Starting is the only step that matters. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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
- in the car, parked, before you go inside
- when you are the only person awake in the house
- when the day has been fine but you still feel braced
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.