A LONGER, QUIETER EXHALE
4-7-8 Breathing
Inhale quietly for 4, pause for 7 and exhale for 8. The ratio points attention toward a longer release; the numbers are not a lung-capacity test.
Start guided 4-7-8 breathingGuided practice in the app4-7-8 Breathing
InhaleQuietly through the nose for 4
Full holdOnly while comfortable; 7 is the guide
ExhaleSlowly through the mouth for 8
What the pattern is for
A clear sequence can give a busy mind one simple action to follow. The exhale intentionally lasts twice as long as the inhale.
People often seek this practice for bedtime, but it is not a treatment for insomnia, anxiety or another condition.
Let comfort choose the count
- Sit supported or lie somewhere safe.
- Do not fill the lungs to their maximum.
- Shorten the hold before it becomes a struggle.
- Exhale smoothly without pushing to empty.
For beginners and evening routines
It may suit moments when you want a slower rhythm and simple counting. Beginners can keep the ratio at a quicker pace or complete fewer rounds.
FAQ
What do 4, 7 and 8 mean?
They are the relative lengths of inhale, hold and exhale.
What if I cannot hold for 7?
Do not force it. Shorten the hold or choose a practice without retention.
Is it only for sleep?
No. It can be practised seated whenever you want a slower sequence.
Sources & evidence limits
This page is educational and does not diagnose, prevent or treat a health condition. Claims are deliberately limited to the cited evidence.