Paced breathing: 4-7-8, box 4-4-4-4 and even 5-5

What paced breathing is

Paced breathing means counting the in-breath, the hold and the out-breath to a set number of beats, so your breathing slows and evens out. The tool above has three patterns: even 5–5, box 4–4–4–4 and 4–7–8. The orb grows as you breathe in, stays still while you hold and softens as you breathe out, so you do not have to count.

How to do each pattern

Sit or stand somewhere you can be still for a few minutes, relax your shoulders, then pick a pattern.

• Even 5–5: breathe in gently for 5 beats and out for 5 beats. It is close to the NHS (UK) breathing exercise for stress: let the breath go as deep into your belly as is comfortable, count steadily from 1 to 5 in and out, and keep going for at least 5 minutes.
• Box 4–4–4–4: breathe in for 4, hold for 4, breathe out for 4, rest for 4, and repeat. Cleveland Clinic's guide suggests three to four rounds, breathing gently and without straining.
• 4–7–8: breathe in through the nose for 4, hold for 7, breathe out through the mouth for 8. Here it always stays at 1 minute (3 rounds) to keep it gentle; Cleveland Clinic notes that beginners may feel a little lightheaded at first.

When to use it

The NHS (UK) offers its breathing exercise for stress, anxiety and panic: it takes just a few minutes and can be done anywhere. Many people use 4–7–8 before sleep because of its long exhale. Practising daily, even when you feel fine, makes the rhythm familiar so it is easier to start when you need it.

Safety notes

If you feel dizzy or uncomfortable, stop and breathe naturally. If you are pregnant or have a heart, blood-pressure or breathing condition, choose even breathing and skip the holds. If you are short of breath, have chest pain or a panic attack does not ease, call 115 or go to the nearest medical facility.