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
- 1
Sit or lie comfortably. Rest the tip of the tongue behind the upper front teeth.
- 2
Exhale fully through the mouth.
- 3
Close the mouth and inhale through the nose for a count of 4.
- 4
Hold the breath gently for a count of 7.
- 5
Exhale through the mouth for a count of 8 with a soft whoosh.
- 6
Repeat for 4 rounds to begin with.
- 7
Return to natural breathing and notice how you feel.
Rhythm · 19s cycle
Best for
Falling asleep, stressful moments
Why practise it
Many people use it to relax and fall asleep more easily.
Make it work for you
Tips & common mistakes
Tips
- Count faster if the hold feels long — keep the ratio
- Use it lying in bed to wind down
Watch out for
Straining to hold the breath or doing many rounds straight away.
Good to know
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.
A modern technique adapted from pranayama ratios that combine retention and a lengthened exhale.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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