Breathing exercise · 4 · 7 · 8
How to use 4-7-8 breathing for jet lag, when you are at home and cannot settle
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
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. Being at home and unable to settle is a very specific problem. Start with what's physical. Everything else can wait.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
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
- in the minutes before an appointment you are dreading
- when your thoughts are moving faster than you are
- before you open the email you have been avoiding
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Tight box breathing for anxious moments, if you are new to this, Gentle box breathing: 5 rounds for a grey day, after a long day or Quick 2-1-2-1 breathing: 4 rounds for the middle of the night, when you need something unremarkable.