4-7-8 breathing: the falling-asleep breath.
4 rounds, guided, free
In short
4-7-8 breathing means breathing in quietly through the nose for four counts, holding the breath for seven and breathing out through the mouth for eight. Four rounds are a typical session. The long exhale makes it one of the most popular breaths for falling asleep and for calming down in the evening.
How to do it
- Breathe in quietly through your nose for 4.
- Hold for 7.
- Breathe out through your mouth for 8, with a soft whoosh.
- Start with four rounds. That's enough.
Made popular by Dr. Andrew Weil. The exhale is twice as long as the inhale, and the long hold slows everything down. Many people are asleep before round four.
When it helps
- In bed, when sleep won't come
- When you wake up at night and your mind starts running
- After a long day, to switch off
- Before a moment that makes you nervous
How often: Four rounds at bedtime. Not more at the start.
Why it works
The long hold and the even longer exhale slow everything down. Do it lying down, keep the tongue resting behind your upper front teeth, and don't worry if you can't hold for seven at first: keep the ratio and go faster.
The 4-7-8 pattern was popularised by Dr. Andrew Weil. Its calming effect comes mainly from the exhale being twice as long as the inhale.
Questions
How many rounds of 4-7-8 should I do?
Four rounds are a common start. Once it feels comfortable, some people do up to eight.
What if I can't hold my breath for 7?
Go faster but keep the ratio, for example 2-3.5-4. The ratio matters more than the exact seconds.
Does 4-7-8 breathing help you fall asleep?
Many people find it helps them wind down. It is a calming routine, not a sleep treatment.
Related breaths
Be kind to yourself
A simple breathing exercise, not treatment. Breathe gently and stop if you feel dizzy, tingly or unwell. Never while driving or in water. If you are pregnant or live with a heart, lung or blood pressure condition, epilepsy or panic attacks, talk to your doctor before trying fast or held breaths. All breathing exercises