4‑7‑8 Breathing Technique
A gentle pattern to calm anxiety and support sleep by emphasizing a longer exhale. Learn the exact steps, when to use it, and how to build a daily practice. Explore related guides: panic attacks, anxiety relief, and what is guided breathing.
Use 4‑7‑8 Right Now
- Exhale fully with a soft whoosh through your mouth.
- Inhale 4 quietly through your nose (count 1‑2‑3‑4).
- Hold 7 gently (skip or shorten if uncomfortable).
- Exhale 8 through your mouth with a soft whoosh.
- Repeat 3–4 cycles and notice a calmer rhythm.
If the 7-count hold feels challenging, shorten the hold or try extended exhale for panic.
Why 4‑7‑8 Breathing Works
A longer exhale encourages your body’s relaxation response, easing tension and racing thoughts. For general anxiety, see our anxiety breathing guide.
Longer Exhale = Calmer Body
The 8-count exhale signals safety to your nervous system, gently shifting from “fight‑or‑flight” toward “rest‑and‑digest.”
Gentle Breath Holds
Brief holds help consolidate the rhythm. If holds feel uncomfortable, shorten or skip and focus on smooth exhales.
Consistency Builds Confidence
Short daily practice trains your body to settle faster, making 4‑7‑8 a reliable tool for sleep and high‑stress moments.
How to Do 4‑7‑8 Breathing (Step by Step)
Follow this gentle pattern for 3–4 cycles, twice daily. For panic-specific tips, visit breathing for panic.
A gentle sequence refined by Dr. Andrew Weil. Emphasizes an extended exhale to help your body release tension.
Steps:
- Sit or lie comfortably; exhale fully through your mouth with a soft whoosh.
- Inhale quietly through your nose for 4 counts.
- Hold gently for 7 counts (adjust if needed).
- Exhale smoothly through your mouth for 8 counts with a soft whoosh.
- Repeat for 3–4 cycles; practice twice daily for best results.
When to Use 4‑7‑8
Choose what matches your current need.
😴 Sleep Support
Use: 4‑7‑8 for 3–4 cycles at bedtime or after night wakings.
🚨 Panic Spike
Use: Start with extended exhale, then ease into 4‑7‑8. See panic breathing guide.
😰 General Anxiety
Use: 4‑7‑8 or box breathing; learn more in the anxiety guide.
Daily Practice Plan
Short, consistent sessions make the pattern feel natural.
Week 1–2
Focus: 3–4 cycles twice daily.
Goal: Smooth, gentle exhales without strain.
Week 3–4
Add: Extended exhale on stressful days.
Goal: Faster calm response in public settings.
Week 5–8
Customize: Pair with box breathing for daytime focus; keep 4‑7‑8 for nights.
Common Mistakes to Avoid
❌ Forcing Long Holds
Shorten or skip the 7-count hold if uncomfortable; prioritize smooth exhales.
❌ Breathing Too Hard
Gentle is effective. If dizzy, pause and return to natural breathing.
❌ Only Using at Night
Practice briefly during the day so it’s easier to use when stress peaks.
4‑7‑8 Breathing FAQs
Clear answers to help you practice safely and effectively. New to guided breathwork? See what is guided breathing.
Real Stories: 4‑7‑8 in Daily Life
What people noticed when they practiced this pattern regularly.
“I do 4‑7‑8 after late-night work. Within minutes my mind slows and sleep comes easier.”
“I shortened the hold and focused on longer exhales. It still calms me during anxious moments.”
“Three cycles before bedtime became my ritual. I don’t ruminate like I used to.”
“I pair 4‑7‑8 with box breathing during the day. It’s a reliable calm switch.”
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