Calm · Relaxing breath

4-7-8 Breathing
how to do it, step by step

4-7-8 breathing means inhaling quietly through the nose for four counts, holding for seven and exhaling through the mouth for eight, with a soft whoosh. Popularised by Dr Andrew Weil, it is often used to wind down at bedtime; he recommends no more than four breaths at a time when starting.

How to do it

  1. Sit or lie down comfortably and let your shoulders drop.
  2. Inhale: 4 s.
  3. Hold: 7 s.
  4. Exhale: 8 s.
  5. Repeat the cycle 4 times (the timer counts for you).
  6. When you finish, return to natural breathing for a few seconds and notice how you feel.

The rhythm

PhaseSeconds
Inhale4
Hold7
Exhale8
LevelAll levels
Duration1 min 16 s

Ready when you are

Duration 1 min 16 s · 4 × Inhale 4 s / Hold 7 s / Exhale 8 s

  1. Inhale · 4 s
  2. Hold · 7 s
  3. Exhale · 8 s

When to practise it

In bed before sleep, after waking at night, or whenever you want to slow everything down. The count matters more than the speed: if seven seconds feel too long, count faster while keeping the 4-7-8 ratio.

Precautions

  • Low blood pressure: practise seated and stop if you feel light-headed

Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.

Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys

Frequently asked questions

Does 4-7-8 breathing help you fall asleep?

Many people use it as part of their bedtime routine because the long exhale and slow pace help them relax. It is a relaxation technique, not a treatment for insomnia.

How many rounds of 4-7-8 should I do?

Start with four rounds, as in our timer. Dr Weil suggests staying at four breaths at a time during the first month, then increasing to eight if it feels good.

Why do I feel dizzy?

The hold can feel strong at first. Sit down, count faster, and stop if light-headedness persists, especially if you have low blood pressure.

Sources

Other techniques

Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing

Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.

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