4-7-8 breathing, counted for you.

What is 4-7-8 breathing?

4-7-8 breathing is a slow breathing pattern with three steps: breathe in through your nose for a count of four, hold for seven, and breathe out through your mouth for eight. The out-breath is twice as long as the in-breath, which is what many people find calming. It was popularised by Dr Andrew Weil, who based it on a yoga breathing practice.

How to do 4-7-8 breathing

1. Get comfortable. Sit up or lie down. Rest the tip of your tongue just behind your top front teeth if that feels natural.
2. Breathe in for four. Quietly, through your nose.
3. Hold for seven. Keep your shoulders and jaw soft.
4. Breathe out for eight. Slowly, through your mouth, as if blowing out through a straw.
5. Repeat four times. That is one round. The timer above keeps the count so you can close your eyes.

4-7-8 breathing for sleep

Many people use 4-7-8 breathing in bed to wind down. The counting gives a busy mind something simple to follow, and the long out-breath helps the body slow down. If thoughts keep pulling you back, try writing them down first with our evening journal prompts, or read our guide to stopping overthinking at night.

Tips if it feels hard

• Keep the ratio, shorten the counts. In for 2, hold for 3.5, out for 4 keeps the same rhythm with less effort.
• Skip the hold. If holding your breath feels uncomfortable, choose “Longer out-breath” in the timer instead.
• Stop if you feel light-headed. Breathe normally for a minute. That feeling is common at first and usually eases with practice.

4-7-8 or box breathing?

Both are simple counted patterns. Box breathing uses four equal steps and many people like it before a stressful moment, to stay steady. 4-7-8 has a longer hold and out-breath and is often used to settle down at the end of the day. Try both and keep whichever feels better.