4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.
How to Do It
- 1Place the tip of your tongue behind your upper front teeth.
- 2Inhale quietly through your nose for 4 seconds.
- 3Hold your breath for 7 seconds.
- 4Exhale completely through your mouth for 8 seconds.
Timing
Recommended duration: 1–5 minutes
Cycle length: 19 seconds per cycle
Inhale 4s · Hold 7s · Exhale 8s
Benefits
- ✓May promote relaxation by extending the exhale phase.
- ✓Some people find it helpful for falling asleep faster.
- ✓Can help reduce feelings of anxiety before stressful events.
- ✓Easy to learn and practice without any tools.
When to Use
- •Before bed to help wind down.
- •When feeling anxious or restless.
- •Before stressful calls or presentations.
- •During moments of frustration or anger.
Cautions
- ⚠This is not medical advice. Stop if you feel dizzy or lightheaded.
- ⚠Start with shorter holds if 7 seconds feels too long.
- ⚠Not a replacement for professional treatment of anxiety or insomnia.
- ⚠Consult a healthcare professional if you have breathing difficulties.
Frequently Asked Questions
Who created the 4-7-8 breathing technique?
Dr. Andrew Weil popularized the 4-7-8 method, basing it on the ancient yogic practice of pranayama (breath regulation).
Does 4-7-8 breathing help with sleep?
Many people report that 4-7-8 breathing helps them fall asleep faster. The extended exhale activates the parasympathetic nervous system, which may promote relaxation.
How many cycles of 4-7-8 should I do?
Dr. Weil recommends starting with 4 cycles. As you become comfortable, you can extend to 8 cycles or more.
Can beginners do 4-7-8 breathing?
Yes. If the counts feel too long, you can scale them down proportionally (e.g., 2-3.5-4) while keeping the same ratio.
Related Techniques
Box Breathing
Box breathing is a four-step technique where you inhale, hold, exhale, and hold again for equal counts, forming a "box" pattern that may help reduce stress and sharpen focus.
Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.
Breathing Exercises for Sleep
Breathing exercises for sleep use slow, rhythmic patterns to calm the nervous system, quiet the mind, and create conditions that may help you fall asleep more easily.
Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.