Breathing exercise · 4 · 7 · 8
4-7-8 breathing for Friday evening, when you want to finish something
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
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. Wanting to finish something is a better motivation than wanting to relax. Let the physical world hold your attention.
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 5 rounds this practice runs 95 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- when the afternoon has gone flat
- before you walk into a room full of people
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Never push through a hold. Coming out of it early is always the right call.
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 7-11 breath (7 · 11) for a big decision, if you are fitting this around other people, Beginner box breath (2 · 2 · 2 · 2) for a lonely evening, when you want to be left alone or How to use Tight box breathing for days when everything is too much, before something difficult.