Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for a hot day
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 4 counts, hold for 7. Then out for 8, slowly, without pushing. This is the longer version, for a day with some slack in it. Stay with what you can actually feel.
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 6 rounds this practice runs 114 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when you wake at 3am and the room feels too quiet
- when you have read the same paragraph three times
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Practising when you are calm makes it available when you are not.
- 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 4-2-6 breathing for the morning after, Slow box breathing: 5 rounds or How to use Gentle box breathing for heated moments.