Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for a grey day, if you have five quiet minutes
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 7, then let the breath go for 8 counts. Five quiet minutes is enough. Ten is generous. We'll stay close to sensations rather than ideas.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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 12 rounds this practice runs 228 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when you notice your shoulders are up near your ears
- when the weather has been grey for a week
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Beginner box breathing exercise for a noisy room — when the house is busy, How to use Beginner box breathing for a big decision, if you have five quiet minutes or Coherent 6-6 breathing exercise for Friday evening — if you are tired of apps.