Breathing exercise · 4 · 7 · 8
4-7-8 breathing for being unwell
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
Breathe in through your nose for 4 counts, hold for 7. Then out for 8, slowly, without pushing. For days that were loud from the moment they started. Nothing abstract for the next few minutes.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 5 rounds this practice runs 95 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 4-6 breathing for a hot day, Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for exam nerves, when you feel fine and want to stay that way or Coherent 6-6 breathing exercise for the morning.