Breathing exercise · 4 · 7 · 8
4-7-8 breathing for a noisy room, when you are not sure this will work
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
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. Not being sure it will work is a perfectly good reason to try it once. The body is the most reliable place to begin.
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
- when you are tired but cannot afford to be
- when you have been given bad news and need to keep functioning
- just before you have to say something difficult
Tips
- A shorter pattern done consistently beats a longer one done once.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 5-2-7 breathing for a big decision, when you have more time than usual, Coherent 6-6 breath (6 · 6) for a reset, when you are somewhere noisy or How to use 6-2-6-2 breathing for anxious moments, after a difficult conversation.