Breathing exercise · 4 · 7 · 8
4-7-8 breathing for Monday morning, when you cannot concentrate on anything else
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
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. When concentration is gone, work with what is left. The body is the most reliable place to begin.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 6 rounds this practice runs 114 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- in a hospital corridor, waiting for news
- before you walk into a room full of people
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 4-2-6 breath (4 · 2 · 6) for a hot day, when your attention is scattered, Coherent 5-5 breathing: 12 rounds for a grey day, when you are doing this for the first time or Box breathing: 6 rounds for Monday morning, when you have been putting it off.