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The 4-7-8 Breath: Slowing Down by Counting

When you're always trying to keep up, and your phone never stops, you often don't notice your breath growing short and quick. That unnoticed pace can carry into the rest of the day.

Slowing the breath on purpose is one of the simplest ways to bring attention back to the body and the present moment. 4-7-8 is a widely known, counted, slow breathing exercise for this. For some people, it can help bring attention to the breath and keep a feeling of calm company.

The Practice

• 4 seconds: Breathe in calmly and comfortably through your nose.
• 7 seconds: Hold your breath without straining. This short pause slows the rhythm of the count.
• 8 seconds: With your lips slightly parted, breathe out slowly, as if making the sound of the wind.

A few rounds are enough to begin. If the counts feel long, you can shorten them and find your own comfortable pace.

The effect varies from person to person: sometimes a feeling of calm comes with it, sometimes you simply notice your breath, and that is enough too. 4-7-8 is not a treatment or a health intervention. If you feel strained, dizzy or short of breath, stop the practice and return to your normal breathing.