The 4-7-8 breath is a slow pattern with a long out-breath: breathe in for a count of four, hold for seven, and breathe out for eight. Many people use it in the evening or when they want to slow down.
How to do it
- Sit or lie comfortably and let your shoulders relax.
- Breathe out fully through your mouth.
- Breathe in quietly through your nose for a count of four.
- Hold the breath gently for seven.
- Breathe out slowly through your mouth for eight.
- Repeat for four rounds to begin with.
The counts are about the ratio, not the speed. If seven feels long, count faster, or try in for three, hold for four and out for six.
Take care
- Feeling a little light-headed at first is common: stop and breathe normally.
- Skip the hold if you are pregnant, or have a heart or lung condition, unless a health professional says it is fine.
- Never force the breath.
Try it now: choose “Relax: 4 · 7 · 8” in our breathing guide
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
