4-7-8 breathing, step by step

4-7-8 is a slow breathing pattern with a long exhale, popularised by Dr Andrew Weil and usually practised before sleep. It takes about a minute and needs nothing but a place to sit or lie down.

This page explains the pattern and where it fits among the other common ones. It is general information, not medical advice.

The pattern

1. Sit or lie comfortably. Let the shoulders drop.
2. Breathe out fully through the mouth.
3. Inhale through the nose for 4 counts.
4. Hold the breath for 7 counts.
5. Exhale through the mouth for 8 counts, slowly, as if through a straw.

That is one round. Do four. Keep the counts even and unhurried. If four counts of inhaling feels long, count faster; the ratio is what matters, not the seconds.

The traditional instruction is to rest the tip of the tongue behind the upper front teeth and to exhale with a soft whooshing sound. Neither is essential, and neither changes the pattern.

Why the long exhale

Slow, extended exhaling is the part of the cycle associated with the body's rest-and-digest response. That is the common thread in most calming patterns: whatever the counts, the out-breath is longer than the in-breath. The hold in 4-7-8 adds a pause that makes the rhythm easy to keep without watching a clock.

What it is not: an instant off switch. People who find it useful tend to use it nightly, as a wind-down routine rather than a rescue.

How many rounds, how often

Start with four rounds, up to twice a day. That is the instruction most sources agree on, and there is a reason for the ceiling: long holds on repeat can leave you light-headed. If you want more, build up over weeks rather than in one session.

Stop and breathe normally if you feel dizzy. If you are pregnant, or have a heart, lung or blood pressure condition, or a history of fainting, check with a doctor before practising breath holds.

How it compares

Pattern	Counts	Best for
4-7-8	In 4, hold 7, out 8	Winding down, before sleep
Box breathing	4, 4, 4, 4	Staying composed during something
Coherent breathing	In 5, out 5	A steady baseline, longer sessions
Physiological sigh	Two inhales, one long exhale	A quick reset in the moment
Power breathing	Fast rounds, then a hold	Alertness; not for before sleep

If 4-7-8 feels like too much holding, coherent breathing at five in and five out gives you the same slow pace with nothing to hold.

Making it a habit

The counting is the part people drop first. Two things help: doing it at the same point in the evening, tied to something you already do, and not having to count at all.

That is what our app Breathe is for. Pick a rhythm, follow the breathing orb, and let gentle sound cues and soft haptics mark each phase, so you can do it with your eyes closed. 4-7-8 is one of the free rhythms, alongside Calm 5·5 and Box 4·4·4·4, and every exercise comes with a written instruction and a pace you can set yourself.

It has no ads and no account, works fully offline, and keeps a streak and a seven-day view so the habit stays visible without nagging. Power breathing rounds come with explicit safety guidance and a confirmation before you start.

Breathe is on Google Play and the App Store. It is not a medical device; see the terms and health disclaimer.