4-7-8 Breath

How to Practice the 4-7-8 Breath

Find a comfortable position and allow your shoulders and jaw to soften. You can practice sitting, lying down, or anywhere you feel supported.

1. Breathe in through your nose for 4 counts.
Let the breath come in gently rather than trying to take the biggest breath possible.

2. Hold your breath for 7 counts.
Try to keep your body relaxed while you pause.

3. Exhale slowly through your mouth for 8 counts.
Let the air out gradually, as though you're softly blowing through a straw. The long exhale is an important part of the practice. A sigh release can make the practice even more powerful. 

4. Repeat the cycle.
Begin again with your 4-count inhale. If you're new to 4-7-8 breathing, start with about four cycles and notice how your body responds.

If the Counting Feels Too Long

The ratio matters more than the exact number of seconds. You can count more quickly or shorten the pattern while keeping the exhale longer than the inhale. You shouldn't have to strain to reach seven or eight.

If holding your breath makes you anxious, dizzy, or uncomfortable, stop and return to your normal breathing. You might find Coherent Breathing more comfortable because it doesn't include breath holds.

Why Can It Help?

When you're anxious or stressed, your breathing often becomes faster and shallower without you even realizing it. Intentionally slowing your breathing gives your body a different pattern to follow.

One of the important features of the 4-7-8 breath is the long exhale. Your heart rate naturally changes slightly as you breathe, speeding up during an inhale and slowing during an exhale. Slower breathing with a longer, controlled exhale can support the parasympathetic side of the nervous system, which is involved in settling the body after stress.

The counting also gives your mind something simple and predictable to focus on. When your thoughts are racing, following 4 → 7 → 8 can temporarily shift some of your attention away from the thoughts and back toward what is happening in your body.