4-7-8 breathing: the bedtime breath, with a pacer
How to do 4-7-8 breathing step by step, with a breath pacer: in for 4, hold for 7, out for 8. When to use it, how many rounds, and who should skip the hold.
2 min read · Updated 2026-10-23
What 4-7-8 breathing is
4-7-8 breathing is a slow breath with a long hold and an even longer exhale: in for 4, hold for 7, out for 8. It was made popular by Dr. Andrew Weil, who based it on pranayama, the breathing practices of yoga.
It's like box breathing's sleepy little sister. That long, whooshy exhale is the whole point, and a lot of people use it to wind down at night.
Try it with the cloud
Press start. Four rounds, no more to start with.
4-7-8 breathing · 4 rounds
breathe in 4 · hold 7 · breathe out 8
Ready when you are
How to do 4-7-8 breathing
- Get comfy. Sit up straight, or lie down if it's bedtime.
- Tongue placement. Rest the tip of your tongue on the ridge just behind your top front teeth, and keep it there the whole time.
- Breathe out completely through your mouth, with a soft whoosh.
- Breathe in quietly through your nose for 4.
- Hold your breath for 7.
- Breathe out through your mouth, around your tongue, with a whoosh, for 8.
- That's one round. Do four rounds to start.
Practice
4-7-8 breathing before bed
Tongue tip behind your top front teeth. In through the nose for 4, hold for 7, out through the mouth with a soft whoosh for 8. Four rounds, no more to start.
Tips
- The ratio matters more than the speed. If 4-7-8 seconds is too long, count faster. Keep the 4:7:8 shape.
- Start with four rounds. Feeling a little lightheaded at first is common. That's your cue to stop, not push.
- Twice a day is a classic way to build the habit: morning and bedtime.
- Make it a bedtime ritual. Lights off, phone away, four rounds in bed. Very cosy 🌙
Who should skip the hold
The 7-second hold isn't for everyone. If you're pregnant, have a heart, blood pressure or lung condition, or holding your breath makes you anxious, skip the hold and just breathe in for 4 and out for 8. Stop and breathe normally if you feel dizzy.
4-7-8 vs box breathing
| 4-7-8 breathing | Box breathing | |
|---|---|---|
| Pattern | In 4, hold 7, out 8 | In 4, hold 4, out 4, hold 4 |
| Feels like | Winding down | Steady and focused |
| Best for | Bedtime, settling down | Before a meeting, staying sharp |
Try both and see which one your body likes. Box breathing is right here.
FAQ
What is the 4-7-8 breathing technique?
Breathe in through your nose for 4 counts, hold for 7, and breathe out through your mouth for 8. Repeat for four rounds.
Does 4-7-8 breathing help you sleep?
Many people use it as part of a bedtime routine and find it relaxing. If you have ongoing sleep problems, it's worth talking to a doctor too.
How many times should you do 4-7-8 breathing?
Start with four rounds, once or twice a day. You can build up to eight rounds over time.
Why is the exhale longer?
A long, slow exhale is part of what makes this breath feel calming. It's the "letting go" part.
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