Back to Breathing Techniques

4-7-8 Breathing

Breathing Technique

○ CalmingBeginner

Overview

A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.

Duration

1-5 minutes

Frequency

Twice daily, extending up to 4 cycles

Guidance

Optional

Practice Steps

  1. 1Exhale completely through the mouth, making a 'whoosh' sound
  2. 2Close the mouth and inhale quietly through the nose to a count of 4
  3. 3Hold the breath for a count of 7
  4. 4Exhale completely through the mouth, making a 'whoosh' sound to a count of 8
  5. 5This completes one cycle. Repeat the cycle 3 more times for a total of 4 cycles.
  6. 6Conclude with normal breathing and note the state change

Primary Benefits

Anxiety ReductionStress ReliefSleep AidNervous System Regulation

Recommended Session

4 cycles, 2 times daily. Inhale 4s, Hold 7s, Exhale 8s. Gradually increase hold and exhale time as comfortable.

Contraindications

Generally safe. If breath holding is uncomfortable, use a shorter hold or none at all. Pregnant individuals should use caution with breath holds. Stop if dizzy or stressed.

Related Techniques

Box Breathing (Square Breathing)

A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.

Resonant Breathing (Coherent Breathing)

Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.

Sama Vritti (Equal Ratio Breathing)

Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.