Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for a hospital waiting room, when you have woken up too early
4 · 7 · 8 breathing: 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. Waking too early is a specific kind of frustrating. This helps with the frustration. Start with what's physical. Everything else can wait.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 4 rounds this practice runs 76 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- just before you have to say something difficult
- when the day has been fine but you still feel braced
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Do it before you need it once, so that it is familiar when you do.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.