Breathing exercise · 4 · 7 · 8
4-7-8 breathing for physical discomfort, when you only have a few minutes
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
In for 4, hold for 7, out for 8. The exhale is longer than the inhale — that is the entire instruction. A few minutes is the whole requirement. Stay with what you can actually feel.
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
- at the start of a study session, to set the tone
- when you have five minutes and no idea where to start
- when the weather has been grey for a week
Tips
- If you lose count, start the round again rather than guessing.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 4-7-8 breathing for heavy days, when you have already had a long week, How to use Double-inhale sigh for a hard week, when you feel restless rather than tired or 6-2-6-2 breathing for a cold morning, when you are not sure this will work.