Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for anxious moments
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. It travels well. Hotels, spare rooms, other people’s sofas. The body is the most reliable place to begin.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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
- before a presentation, in the corridor
- at the kitchen table, with a cup of tea going cold
- on a train or a bus, with your bag on your lap
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Coherent 6-6 breathing for Sunday evening, Uneven box breath for a big decision or 3-5-7 breathing exercise for Friday evening.