4-7-8 Breathing

How it works

4-7-8 breathing uses three phases: a four-second inhale, a seven-second hold, and an eight-second exhale. There is no hold after the exhale. The long exhale is the distinctive part of the pattern. For a low-stimulation evening version with a ten-minute default, open sleep breathing. Equal holds instead? Compare box breathing vs 4-7-8.

How to do it

1. Breathe in through the nose for four seconds.
2. Hold the breath for seven seconds if that is comfortable. Skip or shorten the hold if it is not.
3. Exhale slowly for eight seconds.
4. Repeat until the session ends, or leave whenever you want.

Session duration

The default session is five minutes. Use two or three minutes to try the pattern, or switch to sleep breathing for a ten-minute, darker presentation of the same counts.

When people use it

People often use 4-7-8 as a slow evening pattern or as a way to lengthen the exhale. It is a timer, not a sleep treatment. Prefer a shorter hold? Try relaxation breathing (4-2-6) or extended exhale. For cycles in a five-minute session, open the session calculator.

FAQ