Breathing exercise · 4 · 7 · 8
4-7-8 breathing for the commute
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Take 4 counts to breathe in, hold for 7, and 8 to breathe out. Keep the out-breath unhurried. Not being in the mood is a normal starting point. Let the physical world hold your attention.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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 have five minutes and no idea where to start
- when your hands are cold and your chest is tight
- when you are the only person awake in the house
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 5-7 breathing: 5 rounds for a ten-minute window, How to use 4-6 breathing for a big decision, when you have been on screens all day or 4-6 breath (4 · 6) for the middle of the night.