4-7-8 breathing for sleep
Breathe in for four seconds, hold for seven, breathe out for eight. The long exhale is the core: it slows the pulse and tells your body there is nothing left to do.
How it works
- 1Lie down or sit comfortably, tip of the tongue behind your upper front teeth.
- 2Breathe in quietly through your nose, counting to 4.
- 3Hold your breath for 7 seconds.
- 4Breathe out audibly through your mouth, counting to 8.
- 5Four rounds to begin with; with practice up to two minutes.
Where it comes from
The method was popularised by US physician Andrew Weil and draws on yogic breathing (pranayama). The numbers are a ratio, not a stopwatch: count more slowly and you breathe more deeply.
What is proven – and what is not
That slow breathing with a long exhale lowers heart rate and tension is well researched. On the 4-7-8 variant itself there are only small studies. The claim that it puts you to sleep “in 60 seconds” is not backed by evidence. As part of an evening routine it is still a good choice – for example in the sleep routine.
Frequently asked questions
I run out of air while holding.
Count faster – the 4:7:8 ratio stays, the round gets shorter. Slower counting comes with practice.
Can I do it in bed?
Yes, that is what it is for. Put the phone away afterwards – or use the “I’m already in bed” sleep companion, which keeps running with the screen locked.
Is 4-7-8 breathing dangerous?
Not for healthy people. With heart or lung conditions and during pregnancy, check the long hold with a doctor first.
More for “Calm down”
- Physiological sigh – the fastest way downThe double sigh – two breaths in through the nose, one long breath out through the mouth. Guided with a pacer, 2 minutes, free in your browser.
- Box breathing (4-4-4-4)Guided box breathing: 4 seconds in, 4 hold, 4 out, 4 hold. With a pacer and sound, 3 minutes, free in your browser – before talks and exams.
- Resonance breathing (coherent breathing)Coherent breathing, 5.5 seconds in and out – the pace at which your heartbeat swings along most strongly. Guided, 5 minutes, free in your browser.
Exercises are no substitute for help if you've been feeling bad for a while. Talk to your university's counselling service. In a crisis: call your local emergency number or a crisis line in your country.