4-7-8 breathing: how to do it, step by step

4-7-8 breathing is a simple rhythm: breathe in for 4, hold for 7, breathe out for 8. It was made popular by the doctor and author Andrew Weil, who based it on breathing practices from yoga. Many people use it to calm down after a stressful day or to settle into sleep.

How to do it

1. Get comfortable. Sit with your back straight or lie on your back. Some teachers suggest resting the tip of your tongue just behind your upper front teeth.
2. Breathe out fully through your mouth, with a soft whoosh.
3. Breathe in quietly through your nose while you count to 4.
4. Hold your breath for a count of 7.
5. Breathe out slowly through your mouth for a count of 8.

That is one round. Start with four rounds, then breathe normally.

The rhythm matters more than the speed

If holding for 7 seconds feels hard, count faster: the point is the ratio, a short breath in, a pause and a long, slow breath out. As you practice, you can slow the count down.

Why the long breath out?

Slow breathing with a long exhale is one of the most widely used ways to relax. Studies on slow breathing in general suggest it can lower heart rate and feelings of stress. Research on the 4-7-8 rhythm itself is still small, so the honest summary is: many people find it calming, it is free and it takes a minute, so it is worth trying.

Common mistakes

• Breathing in too deeply. Breathe in a normal amount, slowly. Big gulps of air make the hold uncomfortable.
• Doing too many rounds at first. Light-headedness is common in the beginning. If you feel dizzy, stop and breathe normally.
• Trying it only when you are already very anxious. Practice it twice a day when you are calm, and it will be easier to use when you need it.

When to use it

• In bed, with the lights off, to help you drift off.
• When you wake up at night and your mind starts racing.
• Before something stressful: an exam, a talk, a difficult call.

A guided version in Hushwave

Counting while you breathe is distracting. Hushwave counts for you:

1. Open the Breathe tab and tap 4-7-8 breathing.
2. Under How long, choose 1, 3, 5 or 10 minutes, then tap Begin.
3. Follow the circle: it grows while you Breathe in, stays still while you Hold and shrinks while you Breathe out, with the seconds counting down inside.

A soft sound marks each breath (turn off Soft sounds on each breath if you prefer silence), and you can add Calm music in the background. If the holds feel like too much, try Calm breathing instead: in for 4, out for 6, with no holding at all.