Breathing exercise · 4 · 7 · 8
4-7-8 breathing for the morning, when you have been meaning to start
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
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. You have been meaning to start. This is the least intimidating way in. Notice what's solid: the floor, the chair, your own weight.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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
- while you are waiting for something to start
- when you have five minutes and no idea where to start
- when you notice your shoulders are up near your ears
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- A shorter pattern done consistently beats a longer one done once.
- 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 Gentle box breathing for days when everything is too much, when you are waiting for something, 4-2-6 breathing for Sunday evening, when you need to stop thinking about work or Tight box breathing exercise for physical discomfort — on a low-energy afternoon.