Breathing exercise · 4 · 7 · 8
4-7-8 breathing for exam nerves, when the house is busy
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 7, then let the breath go for 8 counts. It works with other people in the house. You do not need silence. Simple things first: contact, weight, temperature.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 8 rounds this practice runs 152 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- after a long drive, to shake off the alertness
- when you notice your shoulders are up near your ears
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do the last round slightly smaller than the others. It makes stopping easier.
- A hold should feel like a pause, not like running out of air.
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 Physiological sigh (2 · 6) for a lonely evening, when you are somewhere unfamiliar, 4-2-6 breathing: 4 rounds for being unwell, if you are fitting this around other people or Physiological sigh: 5 rounds for the middle of the night, when you are somewhere noisy.