Bedtime breathing: how to do 4-7-8, and other slow practices
Bedtime breathing is about slowing down and lengthening the exhale, so the day can wind down. 4-7-8 is the easiest to remember, and you can do it lying in bed.
▶ 5-minute 4-7-8
The 4-7-8 steps
- 1Breathe in through your nose for 4 seconds.
- 2Hold for 7 seconds.
- 3Breathe out slowly through your mouth for 8 seconds.
- 4Repeat for a few rounds. If it feels like a strain, shorten the counts and keep the exhale longer than the inhale.
Setting up your bedtime practice
- 1Lie down or sit on the bed before lights out, with your phone on do not disturb.
- 2Use audio mode, which keeps playing with the screen off.
- 3Skip fast breathing and long holds before bed. Keep those for the daytime or early evening.
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.
