In for 4, hold for 7, out for 8
4-7-8 breathing has three steps: breathe in through your nose for 4 seconds, hold your breath for 7 seconds, then breathe out slowly through your mouth for 8 seconds. One cycle lasts 19 seconds. The exhale is twice as long as the inhale, which is what makes the technique feel so calming. The circle above grows, stays full during the hold, then shrinks slowly during the long exhale.
The technique was popularized by Dr. Andrew Weil, an American physician known for integrative medicine. It comes from pranayama, the breathing practices of yoga.
How to do it
- Sit with your back straight, or lie down if you are using it to fall asleep.
- Place the tip of your tongue against the ridge just behind your upper front teeth, and keep it there.
- Breathe out completely through your mouth, with a whooshing sound. The session starts with that exhale.
- Close your mouth and breathe in quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds, without straining.
- Breathe out through your mouth for 8 seconds, lips slightly pursed, with the same whoosh.
Repeat for four cycles in total. The usual advice is to start with four cycles, once or twice a day, and not to rush to longer sessions. The wheel goes up to 8 cycles.
4-7-8 at bedtime
Many people use 4-7-8 breathing in bed, lights off. Turn on the soft sound, start the session and close your eyes: a higher note tells you to breathe in, a light one to hold and a lower one to breathe out. If you are still awake after the last cycle, simply breathe normally and let it be. To plan your night around sleep cycles, the sleep calculator suggests bedtimes.
Feeling lightheaded?
Beginners sometimes feel lightheaded or short of breath during the first sessions. Slow down, breathe less deeply and stop if it does not pass. The 7-second hold is long: if you are pregnant or have a heart or lung condition, ask your doctor first. For a gentler pattern without holds, try coherent breathing, or the even steps of box breathing.