How to do 4-7-8 breathing: steps, counts and beginner questions
4-7-8 breathing is just three numbers: in for 4, hold for 7, out for 8. The exhale is twice as long as the inhale, so the pace is slow, and many people do it before bed or when they want to settle.
▶ 5-minute 4-7-8
The steps
- 1Sit or lie down, with the tip of your tongue resting just behind your upper teeth.
- 2Close your mouth and breathe in through your nose for 4 seconds.
- 3Hold for 7 seconds.
- 4Breathe out slowly through your mouth for 8 seconds, with a soft whoosh if you like.
- 5That's one round. Start with 4 rounds.
Common questions
Can't hold for 7? Shorten all the counts together, for example 2, 3.5 and 4, and keep the exhale longer than the inhale.
Light-headed? Slow down, do fewer rounds, and return to natural breathing if it doesn't feel right.
Hard to keep count? A voice guide is easiest: you don't have to count yourself.
Read this first
- 1Sit or lie down somewhere safe. Never practise standing.
- 2Never practise while driving, riding, bathing, swimming or near water.
- 3If you can't hold your breath any longer, breathe in. This is not a contest.
- 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
- 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Follow a session
Research on breathwork: SANCTUARI →