4-7-8 Breathing
4-7-8 breathing combines a short hold with a long exhale. It became popular as a relaxation and sleep technique. The counts can be scaled faster or slower — the ratio matters more than the seconds.
- Time
- 4 rounds, building to 8
- Level
- Beginner
- Position
- Seated or lying down
- Ratio
- 4 : 7 : 8
- Best for
- Falling asleep, stressful moments
Step by step
How to practise
- 01
Sit or lie comfortably. Rest the tip of the tongue behind the upper front teeth.
- 02
Exhale fully through the mouth.
- 03
Close the mouth and inhale through the nose for a count of 4.
- 04
Hold the breath gently for a count of 7.
- 05
Exhale through the mouth for a count of 8 with a soft whoosh.
- 06
Repeat for 4 rounds to begin with.
- 07
Return to natural breathing and notice how you feel.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Count faster if the hold feels long — keep the ratio
- Use it lying in bed to wind down
Common mistakes
Straining to hold the breath or doing many rounds straight away.
Why practise it
Many people use it to relax and fall asleep more easily.
In the tradition
A modern technique adapted from pranayama ratios that combine retention and a lengthened exhale.
Practise with care
Safety
Skip the hold (use 4 in, 8 out) if you are pregnant, have high blood pressure, heart, lung or eye conditions, or feel dizzy.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
How many rounds of 4-7-8 should I do?
Start with four rounds and build to eight over a few weeks.
Does 4-7-8 breathing help with sleep?
Many people find it relaxing at bedtime; results vary.
Keep exploring
All techniquesBox Breathing
Inhale, hold, exhale and hold for equal counts — a structured breathing pattern for focus and calm under pressure.
Extended Exhale Breathing
Make the exhale longer than the inhale — a simple, effective breathing pattern traditionally used to calm the body and mind.
Kumbhaka (Breath Retention)
What breath retention is, the types of kumbhaka, how it is traditionally introduced — and why guidance matters.