How to do 4-7-8 breathing, step by step
- Lie down or sit with your back straight. Rest the tip of your tongue behind your upper front teeth.
- Breathe out fully through your mouth.
- Close your mouth and breathe in quietly through your nose for 4 counts.
- Hold your breath for 7 counts.
- Breathe out through your mouth for 8 counts, with a soft whoosh.
- That is one cycle. Do 4 cycles; build up slowly over several days.
How long is one 4-7-8 cycle?
It depends on your counting speed. At one count per second, one cycle lasts 19 seconds, so about 3 breaths a minute. Counting faster is fine: the ratio 4:7:8 matters more than the seconds.
Common mistakes
| Mistake | Fix |
|---|---|
| Holding until it feels uncomfortable | Count faster; keep the 4:7:8 ratio |
| Breathing in too much air | Breathe in quietly, not deeply |
| Doing many cycles on day one | Start with 4 cycles |
| Feeling light-headed | Stop, breathe normally, try shorter counts next time |
Is there an easier alternative to 4-7-8?
Yes: slow paced breathing has no breath hold. You breathe in for about 5 seconds and out for about 5 seconds, 5 or 6 times a minute. It keeps the slow rhythm without the counting and the hold. See Paced breathing.
No counting, no holding. Pianissimo paces slow breathing with a gentle vibration on your chest, so you can close your eyes and follow. Your first session is free.
4-7-8 vs box breathing vs paced breathing
| 4-7-8 | Box breathing | Paced breathing | |
|---|---|---|---|
| Pattern | In 4 · hold 7 · out 8 | In 4 · hold 4 · out 4 · hold 4 | In ~5 s · out ~5 s |
| Breath holds | Yes, long | Yes, two | None |
| Counting | Yes | Yes | Not with a pacer |
| Typical length | 4 cycles (~1–2 min) | A few minutes | 5–15 min |
FAQ
When should I do 4-7-8 breathing?
In bed with the lights off, or any time you want a short pause.
Is 4-7-8 safe for everyone?
Skip the breath hold and ask your doctor first if you have a heart, lung or breathing condition, or are pregnant.
Related
Last updated: 31 October 2026.
Before you start
A relaxation session, not a medical device. A phone contains magnets and radios: Apple advises keeping it away from implanted medical devices, so do not rest it on your chest if you have a pacemaker or defibrillator. If you are pregnant or have a heart or lung condition, ask your doctor first.