Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for a stolen moment of caregiving, when the weather has kept you inside
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 4 in, hold for 7, 8 out. Only the out-breath needs any attention. Bad weather is a decent excuse to stay in and do this. Start with what's physical. Everything else can wait.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- when the day has been fine but you still feel braced
- after an argument, before you decide what to say next
- in the car, parked, before you go inside
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Never push through a hold. Coming out of it early is always the right call.
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 Physiological sigh — 2 · 6 — for the hours after people leave, when nothing else has worked today, How to use 7-11 breathing for the morning, when the day has been loud or 4-8 breathing exercise for a long illness — after eating too much.