Luleep guide
4-7-8 breathing: how to do it, step by step
Updated · Written by the Luleep team, based on the sources listed below.
4-7-8 breathing means breathing in quietly through your nose for 4 seconds, holding your breath for 7, and breathing out slowly through your mouth for 8. One round takes 19 seconds. Start with about four rounds; the slow count and the long breath out help many people settle before sleep. Never force the hold — shorten it if you need to.
What is the 4-7-8 technique?
The 4-7-8 breath was popularised by the American doctor Andrew Weil and draws on pranayama, the breath control of yoga [1]. The numbers are a ratio, not a test: what matters is that the breath out is twice as long as the breath in, with a calm pause in between. If you count faster or slower, keep the 4 : 7 : 8 proportion.
How to do 4-7-8 breathing, step by step
- Settle in. Sit up or lie on your back. Rest the tip of your tongue on the ridge just behind your upper front teeth and keep it there throughout, as the technique is usually taught [1].
- Empty your lungs. Breathe out fully through your mouth, with a soft “whoosh”.
- Breathe in for 4. Close your mouth and breathe in quietly through your nose while counting to four.
- Hold for 7. Pause gently with your lungs full. Don't clamp your throat; just stay still.
- Breathe out for 8. Let the air out slowly through your mouth, again with a soft “whoosh”, counting to eight.
- Repeat. That is one round. Do three more, for four in total, then return to normal breathing.
| Step | Seconds | How |
|---|---|---|
| Breathe in | 4 | Through the nose, quietly |
| Hold | 7 | Lungs full, body still |
| Breathe out | 8 | Through the mouth, slowly |
| Total | 19 | About 3 breaths a minute |
Tips for beginners
- Few rounds at first. The Cleveland Clinic describes four rounds per session and suggests short, regular practice rather than long sessions [1].
- Light-headed? Shorten it. Some people feel a little dizzy while they get used to breathing this slowly. Count faster, shorten the hold, or switch to a technique without holds such as calm breathing (in 4, out 6).
- Make it a habit. The technique tends to feel easier, and more calming, after a week or two of practice.
- Pair it with your routine. Do it once you're in bed with the lights low, perhaps with a quiet sleep sound in the background.
What the research says
4-7-8 breathing has been studied less than slow breathing in general. In one small study of 43 healthy young adults, three short sets of 4-7-8 breathing were followed by a lower heart rate and systolic blood pressure, and by changes in heart rate variability linked with relaxation [2]. Wider reviews show that slow breathing at around six breaths a minute or fewer is associated with calmer physiology and mood [3]. There is no good evidence that it makes anyone fall asleep “in 60 seconds”, as headlines sometimes claim — it is a way to wind down, not a switch.
When to skip the hold
If you have a heart or lung condition, are pregnant, or feel uncomfortable holding your breath, use a technique without holds instead, or ask your doctor. Stop whenever you feel unwell.
4-7-8 or box breathing?
Box breathing (4-4-4-4) is even and steady, which many people find easier during the day. 4-7-8 is slower and puts more weight on the breath out, which is why it is often chosen right before sleep. Try both on different nights — or see all ten techniques in our breathing exercises guide.
Questions and answers
How many times should you do 4-7-8 breathing?
Start with about four rounds, which takes a little over a minute. With practice you can do a few more, but there is no need for long sessions.
Does 4-7-8 breathing help you fall asleep?
Many people find it relaxing at bedtime, and small studies show calming effects on heart rate. It is not a sleep treatment and won't work like a switch, but it can make winding down easier.
What if I can't hold my breath for 7 seconds?
Count faster, keeping the 4 : 7 : 8 proportion, or shorten the hold. Comfort matters more than the exact numbers.
Sources
- Cleveland Clinic. 4-7-8 breathing method for sleep and relaxation.
- Vierra J, Boonla O, Prasertsri P. Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 2022.
- Zaccaro A et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
- NHS. Breathing exercises for stress.
This guide is general information, not medical advice. Luleep is for relaxation and is not a medical device. If you have ongoing trouble sleeping, or are worried about your health, talk to a doctor.