Breathing Room

Breathing

4-7-8 breathing

In for 4, hold for 7, out for 8. A favorite before sleep.

In 4, hold 7, out 8 · 4 breaths

How to do it

  1. Rest the tip of your tongue on the ridge just behind your top front teeth.
  2. Breathe in quietly through your nose for a count of four.
  3. Hold your breath for a count of seven.
  4. Breathe out through your mouth for eight, with a soft whoosh.
  5. That is one breath. Four rounds is plenty to start with.

Why it can help

The long hold and even longer exhale slow your breathing right down, which many people find quiets the body enough to drift toward sleep. Counting also gives a busy mind a job. The technique was popularized by Dr. Andrew Weil and draws on older yogic breathing practices.

  • If you feel light-headed, stop and breathe normally. Try fewer rounds or the gentler 3-5-6 pattern under Customize.
  • The ratio matters more than the exact speed, so a shorter pattern still helps.