Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for heated moments, when you are short on time
A 4 · 7 · 8 rhythm — 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. Pick this one when you are short on time. Stay with what you can actually feel.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- when you are the only person awake in the house
- when you cannot sleep and do not want to get up
- on a train or a bus, with your bag on your lap
Tips
- If you lose count, start the round again rather than guessing.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 3-5-7 breathing — 3 · 5 · 7 — for jet lag, when you are somewhere unfamiliar, Gentle box breathing — 3 · 3 · 3 · 3 — for physical discomfort, on a day that started badly or Coherent 5-5 breath (5 · 5) for Monday morning, when you are at home and cannot settle.