How do you do 4-7-8 breathing?
Breathe in gently for four seconds, hold for seven, and breathe out slowly for eight. Do not force the count; use a shorter comfortable rhythm if the hold or long exhale feels difficult.
Exercises
4-7-8 Breathing
A longer exhale pattern often used as a wind-down routine.
How to practice
4-7-8 breathing pairs a short inhale with a longer hold and a longer exhale.
- Inhale through the nose for four seconds.
- Hold for seven seconds if comfortable.
- Exhale slowly for eight seconds.
- Repeat gently for a short session.
Best for
Evening routinesSlow exhale practiceSettling before rest
Caution
Beginners may feel lightheaded. Start gently and stop if uncomfortable.
Sources
4-7-8 Breathing questions
When should I use a 4-7-8 breathing timer?
Many people use it as part of a wind-down or bedtime routine. Practice while seated or lying somewhere safe, especially when you are learning the pattern.
What if 4-7-8 breathing makes me lightheaded?
Stop and return to normal breathing. Try a shorter session or switch to a no-hold pattern; do not continue through dizziness or discomfort.
Inhale
4-7-8 Breathing
Inhale4s