Breathing techniques
4-7-8 Breathing: How to Practise It Safely
Learn the 4-7-8 breathing pattern, how to begin without strain, and when to choose natural breathing instead.
4-7-8 breathing is structured breathwork often used as a calming routine. It is not a guaranteed sleep method or medical treatment, and the long hold may feel uncomfortable for some people.
How to try 4-7-8 breathing
Begin seated or lying safely. Breathe normally, then use a gentle inhale for four, a comfortable hold up to seven, and an unhurried exhale up to eight. Return to normal breathing after a few rounds.
- Shorten every phase proportionally if needed
- Do not fill the lungs to the point of strain
- Skip the hold if it feels uncomfortable
- Stop immediately for dizziness, pain, breathlessness, or panic
A beginner-friendly version
Try inhale for two, hold for three, and exhale for four—or remove the hold entirely. The exact count is less important than remaining comfortable.
Using 4-7-8 breathing before bed
Practise before lying down or as part of a quiet routine. If counting makes you more alert, switch to a body scan or natural breath awareness.
Common questions
How many times should you repeat it?
Start with two to four comfortable rounds rather than chasing a large number.
Can 4-7-8 breathing make you dizzy?
Yes, especially if breathing is too deep or forced. Stop and return to normal breathing.