- 4-7-8 breathing is 4 seconds in through the nose, 7 seconds holding, 8 seconds out through the mouth with a whoosh sound.
- It was popularised by Dr. Andrew Weil of the University of Arizona, who describes it as adapted from pranayama, the yogic tradition of breath control.
- No dedicated randomised controlled trial has tested the 4-7-8 ratio by itself.
- The closest related evidence is a 2017 review of slow breathing broadly, which found that breathing at roughly 4 to 6 breaths a minute is associated with higher heart rate variability and more parasympathetic nervous system activity; 4-7-8 breathing, at about 19 seconds a full breath, is slower still.
- Most people start with 4 cycles and build up gradually; the first few tries can feel light-headed.
- It is generally practised lying down, before sleep.
What is 4-7-8 breathing?
4-7-8 breathing is a single fixed pattern: inhale through the nose for a count of 4, hold the breath for a count of 7, then exhale through the mouth for a count of 8, making a soft whoosh sound as the air leaves. One full breath takes about 19 seconds, which is far slower than normal breathing.
It was popularised by Dr. Andrew Weil, a physician at the University of Arizona, who describes it as adapted from pranayama, a yogic tradition of controlled breath ratios that is centuries old.
How to do 4-7-8 breathing, step by step
The technique is easiest lying down, with the tongue resting behind the upper front teeth for the exhale.
- Let your lips part slightly and exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8, with the whoosh sound again.
- That is one cycle. Repeat for 4 cycles to start.
The counting speed does not need to match a clock exactly; keep it steady and comfortable rather than rushing to hit exactly 4, 7 and 8 seconds.
Why is 4-7-8 breathing used for sleep?
The pattern's long hold and even longer exhale slow the breathing rate far below normal, and a 2017 review of slow breathing in healthy adults found that breathing near 4 to 6 breaths a minute, a similar range, is associated with higher heart rate variability and more parasympathetic, calming nervous system activity across the studies it covered. At roughly 19 seconds per full breath, 4-7-8 breathing is slower than the pace that review examined, so treat this as related background rather than direct evidence for the 4-7-8 ratio itself.
No dedicated randomised controlled trial has tested the 4-7-8 ratio on its own. This is stated plainly here because the technique is popular and widely recommended without that specific evidence existing yet.
How many cycles of 4-7-8 breathing should you do?
Dr. Weil's original recommendation is to start with 4 cycles, twice a day, and build up gradually to 8 cycles over about a month as the body adjusts.
| Stage | Cycles | Notes |
|---|---|---|
| First week | 4 cycles | Light-headedness in the first tries is common and normally passes |
| After 2 to 4 weeks | 6 cycles | Only increase once 4 cycles feels comfortable |
| Once established | 8 cycles maximum | More than 8 cycles is not recommended by the technique's popular guidance |
4-7-8 breathing vs box breathing: what is the difference
Box breathing, on the page about box breathing, keeps all four parts of the cycle equal at 4 seconds, which is easier to sustain and better suited to a quick reset before a stressful moment. 4-7-8 breathing stretches the hold and exhale far longer, which slows the body down more and is generally used before sleep rather than during the day.
Is 4-7-8 breathing safe?
4-7-8 breathing is generally safe for healthy adults practised as described here. Feeling light-headed in the first few cycles is common, because the hold and the slow pace are unfamiliar; if this happens, do fewer cycles and let the sensation pass before continuing.
Anyone pregnant, or with epilepsy, a heart condition, or high or low blood pressure, should talk to a doctor before making a breath-holding practice a regular habit.
What to do if 4-7-8 breathing doesn't put you to sleep
It is a breathing pattern, not a guarantee. If your mind stays busy, try lying still with your eyes closed for a few more minutes afterwards rather than repeating more and more cycles, since the counting itself can become its own source of effort.
If sleeplessness is frequent or lasts for weeks, that is a reason to talk to a doctor rather than to lengthen the breathing practice further.
Questions people ask
What is the 4-7-8 breathing technique?
Breathe in through the nose for 4 seconds, hold for 7 seconds, then exhale through the mouth for 8 seconds with a whoosh sound. One full cycle takes about 19 seconds.
Does 4-7-8 breathing really help you sleep?
There is no dedicated randomised trial of the 4-7-8 ratio itself. The related evidence is a review showing that slow breathing in general, at a somewhat faster pace than 4-7-8, is associated with more calming nervous system activity.
Who invented 4-7-8 breathing?
It was popularised by Dr. Andrew Weil of the University of Arizona, who describes it as adapted from pranayama, the yogic tradition of breath control.
How many times should you do 4-7-8 breathing?
Start with 4 cycles, twice a day, and build up gradually to a maximum of 8 cycles over about a month.
Why do you feel light-headed doing 4-7-8 breathing?
The long hold and slow pace are unfamiliar to the body at first. This is common in the first tries and normally passes; do fewer cycles if it happens.
Can you do 4-7-8 breathing sitting up?
Yes, though it is most often practised lying down before sleep.
What is the difference between 4-7-8 and box breathing?
Box breathing keeps all four parts equal at 4 seconds and suits a quick daytime reset. 4-7-8 stretches the hold and exhale much longer and is generally used before sleep.
Is 4-7-8 breathing safe every night?
It is generally safe for healthy adults. Anyone pregnant or with epilepsy, heart disease or blood pressure conditions should talk to a doctor first.
- Russo M. A., Santarelli D. M., O'Rourke D. The physiological effects of slow breathing in the healthy human. Breathe, 2017, 13 (4), 298–309.
The pacer above is set to 4 seconds in, 7 seconds hold, 8 seconds out, with no second hold; every value can be changed with the sliders, and an optional timer stops the session automatically.