Breathing exercise

4-7-8 Breathing

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

Ready when you are

Inhale 4 Hold 7 Exhale 8

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

What's happening in your body

The long exhale is the key: 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 wind down at night.
Because it slows breathing 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.

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Keep going

Box Breathing Breathe in, hold, out, hold — each for a count of four. Coherent Breathing Slow, even breaths — in for five, out for five. Diaphragmatic Breathing Slow belly breaths — in for four, out for six.

Related reading: How to beat anxiety insomnia · Deep breathing side effects