4-7-8 Breathing

Where 4-7-8 breathing comes from

The technique was popularised by Dr Andrew Weil, an American physician, who adapted it from yogic pranayama, where a held breath and a lengthened exhale have long been used to settle the mind. He describes it as a practice that becomes more effective with repetition, and recommends doing it twice a day.

How many rounds, and how often

• One round takes about 20 seconds; four rounds take a little over a minute
• Start with four rounds, once or twice a day
• After a few weeks you can build up to eight rounds
• If the counts feel too long, count faster; the 4:7:8 ratio matters more than the seconds

4-7-8 breathing for sleep

Many people use it lying in bed with the lights off. The long exhale is the key: lengthening the out-breath is one of the simplest ways to signal the body to slow down. If counting keeps you alert, do two or three rounds and then let the breath return to normal while you rest your attention on the exhale.

What research says

Research on 4-7-8 breathing specifically is limited. A few small studies have reported short-term reductions in heart rate and blood pressure, and broader research on slow, exhale-focused breathing supports its calming effect. It is not proven to treat insomnia or anxiety disorders, but it is a safe, free tool worth trying.

4-7-8 vs box breathing

Both use counted breaths and holds. Box breathing keeps all four parts equal and is used for focus and composure. 4-7-8 makes the exhale twice as long as the inhale, which tilts it more towards relaxation, making it the better choice at bedtime.