Breathing exercise · 4 · 7 · 8
4-7-8 breathing for a study session
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 7, and 8 to breathe out. Keep the out-breath unhurried. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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 4 rounds this practice runs 76 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- just before you have to say something difficult
- when you notice your shoulders are up near your ears
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 4-7-8 breathing for jet lag, Beginner box breathing or Uneven box breath for a ten-minute window.