4-7-8 Breathing
Four in, seven hold, eight out. Best known for getting to sleep.
Start guided sessionThe pattern
- Breathe in through the nose4 seconds
- Hold7 seconds
- Breathe out through the mouth8 seconds
What it is
Popularised by Dr Andrew Weil, 4-7-8 is a pranayama-derived pattern with a long hold and a very long exhale. At just over three breaths a minute it is the slowest technique on this site.
The long hold is what makes it distinctive — and what makes it unsuitable for some people. See the cautions below.
Why it suits bedtime
The eight-second exhale is more than twice the inhale, so the calming half of each cycle dominates heavily. Unlike box breathing, it tends to make people drowsy rather than alert, which is the wrong effect at 3pm and the right one at 11pm.
Do it lying down, in the dark, with the screen off. Turn on Audio-only mode and the screen will dim itself.
Start with four cycles
The traditional guidance is four cycles at first, working up to eight over several weeks. Holding for seven seconds is genuinely hard at the beginning; if it is a struggle, halve every number (2-3.5-4) and keep the ratio. The ratio is what matters, not the absolute seconds.
How to do it without the app
- Rest the tip of your tongue on the ridge behind your upper front teeth.
- Empty your lungs through the mouth.
- Breathe in quietly through the nose for 4 seconds.
- Hold the breath for 7 seconds.
- Breathe out through the mouth for 8 seconds, making a soft whoosh.
- Repeat for four cycles to begin with.
Safety
- Contains a long breath-hold. Not recommended during pregnancy, or if you have low or high blood pressure that is not well controlled, a heart condition, epilepsy, or a history of fainting — use Two-to-One Breathing for sleep instead.
- Stop immediately if you feel dizzy, tingly or panicky.
- Never practise while driving or in water.
- If holding your breath triggers anxiety — which is common — this is the wrong technique for you, and that is fine.
What the evidence says
Small trials report reductions in blood pressure, heart rate and self-reported anxiety after 4-7-8 breathing, but samples are small and results are mixed. Its popularity outruns its evidence base; coherent breathing is better supported.
A plain-English summary for a general audience, not a systematic review. See the medical disclaimer.