4-7-8 breathing: cool down after a stressful moment at work
4-7-8 breathing means inhaling through the nose for 4 counts, holding for 7, and exhaling through the mouth for 8. The long exhale is the point: it slows you down. Four rounds take about 76 seconds, which makes it a good reset after an angry email or a tense meeting.
How to do it, step by step
- Exhale completely through your mouth.
- Close your mouth and inhale quietly through your nose for 4 counts.
- Hold your breath for 7 counts.
- Exhale through your mouth for 8 counts.
- Repeat for 4 rounds.
Why it helps
- Very long exhale helps you slow down
- Short enough to do between meetings
- Many people also use it to wind down before sleep
When to use it at work
- After an angry email or message
- Following a tense meeting
- At the end of the workday to switch off
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Frequently asked questions
How many times should I do 4-7-8 breathing?
Four rounds is a common starting point. Stop if you feel light-headed.
Is 4-7-8 the same as box breathing?
No. Box breathing uses equal counts; 4-7-8 uses a longer hold and a much longer exhale.
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Deskhale shares general wellbeing routines, not medical advice. Stop if anything feels uncomfortable and speak to a professional about ongoing symptoms.