How to do 4-7-8 breathing
- Rest the tip of your tongue behind your upper front teeth.
- Press Start and breathe in quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out completely through your mouth for 8 seconds, making a gentle whoosh. Repeat; four cycles is a good start.
About the 4-7-8 technique
The 4-7-8 or "relaxing breath" was popularised by the physician Dr Andrew Weil, based on yogic pranayama breathing. The long exhale, twice as long as the inhale, slows your breathing rate to around three breaths per minute and shifts the nervous system towards relaxation. Many people use it to fall asleep, ease anxiety or manage cravings.
The ratio matters more than the exact seconds: if holding for 7 seconds is hard, speed the whole count up while keeping the 4:7:8 proportions. It is normal to feel slightly light-headed at first; that usually passes with practice. Avoid long breath holds if you are pregnant or have a heart or lung condition. The guide runs in your browser, with nothing recorded.
ℹ️ Not medical advice: an estimate for healthy adults. Ask a doctor or qualified professional about your own situation.
FAQ
How many times should I repeat 4-7-8?
Start with four cycles, twice a day; build up to eight cycles.
Does 4-7-8 breathing help you sleep?
Many people find it relaxing at bedtime, though research is still limited.
Why breathe out through the mouth?
It makes a long, controlled exhale easier.