4-7-8 Breathing
4-7-8 Breathing
Inhale for 4, hold for 7, exhale slowly for 8 — a long, relaxing out-breath that helps you unwind and drift off to sleep.
Duration
19s per breath · about 9 breaths
What is 4-7-8 breathing?
The 4-7-8 technique, popularised by Dr Andrew Weil, is a relaxing breath: inhale quietly through the nose for 4 seconds, hold for 7, then exhale fully through the mouth for 8. The extended exhale and brief hold slow your breathing right down, which many people find calming and sleep-inducing.
Follow the circle above: a short rise as you breathe in, a still pause, then a long, slow fall as you breathe out. It is often used lying in bed before sleep, or any time you feel wound up. Start with a few rounds and build up as it becomes comfortable.
4-7-8 breathing FAQ
Does 4-7-8 breathing help you sleep?
The long 8-second exhale encourages your body to relax, which many people find helps them wind down and fall asleep. Try a few rounds lying in bed with the sound muted.
How many rounds of 4-7-8 should I do?
Four rounds is a common starting point. If it feels good, keep going — set any duration above. Do not force the counts; ease into them over a few sessions.
What if holding for 7 seconds is hard?
That is normal at first. Keep the breaths gentle rather than deep, and if the hold is uncomfortable, try coherence or calm breathing, which use no long holds.