4-7-8 breathing
Breathe with a dim ring. In through your nose for four, hold for seven, out through your mouth for eight.
How to do 4-7-8 breathing
The interactive tool needs JavaScript. You can do it just as well on your own:
- Settle in. Lie on your back or your side and let your shoulders drop. Breathe out fully through your mouth.
- Breathe in for four. Close your mouth and breathe in quietly through your nose while you count to four.
- Hold for seven. Hold the breath, without straining, while you count to seven.
- Breathe out for eight. Breathe out slowly through your mouth while you count to eight.
- Repeat four times. That is one cycle. Do four to begin with. If you feel light-headed or short of breath at any point, stop and breathe normally.
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How the 4-7-8 pattern works
The pattern slows your breathing down and makes the out-breath twice as long as the in-breath. Many people find that long, unhurried exhale settling, especially when their body feels wound up at bedtime.
The ring widens as you breathe in, stays still while you hold, and narrows as you breathe out. The number inside counts down each phase. If watching anything move is too much, turn on “Still ring”.
Further reading
Questions
What is 4-7-8 breathing?
A slow breathing pattern: in through the nose for a count of four, hold for seven, out through the mouth for eight. The long out-breath is the part most people find calming.
How many cycles should I do?
Four is a good place to start. You can choose anywhere from two to twelve. If it feels like effort, do fewer.
What if holding for seven is too long?
Count faster rather than holding longer than is comfortable. The ratio matters more than the exact seconds, and you should never strain.
Is it safe for everyone?
Holding your breath is not right for everyone. If you have a breathing or heart condition, or you are pregnant, check with a doctor first, and stop and breathe normally if you feel light-headed.
Why is the ring so dim?
It is meant to be followed in a dark room without waking you up further. Turn on “Still ring” if you would rather not watch anything move.