Breathing technique · Falling asleep

4-7-8 Breathing

The 4-7-8 technique, popularized by Dr. Andrew Weil and rooted in yogic pranayama, stretches each breath into a slow 19-second cycle: in for 4, hold for 7, out for 8. The long exhale makes it a favorite for winding down at night.

Inhale 4 · Hold 7 · Exhale 8

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How to do 4-7-8 breathing

Rest the tip of your tongue just behind your upper front teeth.
Exhale completely through your mouth with a soft whoosh.
Close your mouth and inhale quietly through your nose for 4.
Hold your breath for a count of 7.
Exhale through your mouth for 8, making the whoosh sound again.
Start with 4 cycles. If the hold feels too long, speed up the count while keeping the ratio.

Benefits

A slow, sleepy rhythm for bedtime
The long exhale helps release physical tension
Gives an anxious mind a precise task

When to use it

In bed with the lights off, or when you wake in the night and can't drift back.

Questions

How long should I practice 4-7-8 breathing?

Start with 3 to 5 minutes. One cycle takes 19 seconds, so 5 minutes is about 16 breaths. With practice, 10 to 20 minutes a day gives the deepest effect.

Is 4-7-8 breathing safe?

For most people, yes. Breathe gently and never strain. If you feel dizzy or lightheaded, return to normal breathing. If you are pregnant or have a heart or lung condition, check with your doctor before practicing breath holds.

Can I do 4-7-8 breathing with music?

Yes. Relax guides 4-7-8 breathing with an animated orb and optional soft tones or voice cues, and pairs it with 100 free calming tracks and nature sounds like rain and ocean waves.