What 4-7-8 breathing is, and where it comes from
Inhale for 4 counts, hold for 7, exhale for 8. Probably the best-known "calming pill" that needs no prescription. The technique, popularized by American physician Dr. Andrew Weil, draws on pranayama, an ancient yogic breathing practice.
The key is not the exact number of seconds but the ratio between the phases: the exhale is twice as long as the inhale, and the hold nearly twice as long. Stretching the out-breath like this slows your heart rate and switches on the parasympathetic nervous system, the body's brake pedal. That's why 4-7-8 is often suggested for when you need to fall asleep or settle your nerves before something difficult.
In Breathune this technique has its own guided program called Relaxation 4-7-8, part of the full version. Unlike the Šikuta Method, which gets deeper as you go, 4-7-8 keeps the same ratio for the whole session, just as the original technique describes.
Step by step
Breathe in through the nose for 4
Close your mouth and breathe in quietly through the nose while mentally counting to 4.
Hold for 7
Hold your breath for 7 counts. If that is too long at first, count faster in roughly the same ratio, for example 3-5-6.
Breathe out through the mouth for 8
Exhale slowly through the mouth with a whoosh sound while counting to 8. The exhale should be the longest part of the cycle.
How many cycles? Start with four cycles and build up to eight. Don't do more than that in one go until your body is used to the technique. Feeling a little lightheaded the first few times is normal and wears off with practice.
4-7-8 breathing in the Breathune app
The Relaxation 4-7-8 program in Breathune keeps you to the exact inhale, hold and exhale ratio with visuals, breathing sound and gentle vibration. In silent mode (haptics only) vibration alone is enough, so you can do it in bed with your eyes closed. The same program is on Apple Watch, Android and Wear OS.
The full guide to breathing for sleep
4-7-8 is only one route to better sleep. See also coherent breathing and the Snore No More module for snoring prevention.
Read the guide →Download Breathune
Lite costs nothing, ever. Full unlocks the Relaxation 4-7-8 program and five more with a one-time purchase.
Download →Frequently asked questions
Why is 4-7-8 breathing described as "calming"?
With a 1 : 1.75 : 2 ratio, the out-breath is much longer than the in-breath. A long exhale is what most strongly activates the parasympathetic nervous system, via the vagus nerve, and that is the part of the nervous system that calms you down. So you feel the effect sooner than with even-paced breathing.
Do I need to master the exact 4-7-8 ratio right away?
No. The ratio matters more than the exact seconds. If a 7-second hold feels too long, try something shorter like 3-5-6 and build up gradually. Breathune keeps the pace for you, so you don't have to count.
How many 4-7-8 cycles are enough before bed?
Start with four cycles and work up to eight. Do them lying down with your eyes closed. In silent mode (haptics only) you are guided by vibration alone, so you don't need to look at the screen.