4-7-8 Breathing

Inhale for 4, hold for 7, exhale slowly for 8.

Inhale4 Hold7 Exhale8

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The technique

How to do 4-7-8 breathing

1

Breathe in quietly through your nose for a count of 4.

2

Hold your breath for a count of 7.

3

Exhale completely through your mouth, with a soft whoosh, for a count of 8.

4

That's one round — repeat for up to four rounds.

Why it helps

Making your out-breath longer than your in-breath activates the parasympathetic 'rest and digest' system.

Popularised by Dr. Andrew Weil, it's widely used as a natural way to settle down at night.

Because it slows the breath so much, many people find it helps them drift off faster.

When to reach for it: Best when you're winding down for sleep or trying to bring down stronger anxiety.

Calmer brings guided breathing, a panic-attack SOS and science-based tools for anxiety to the moments a web page can't reach.

Keep going

Breathe in, hold, out, hold — each for a count of four.

Slow, even breaths — in for five, out for five.

Slow belly breaths — in for four, out for six.