4-7-8 breathing
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1 minute session
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Breathe without forcing. If you feel dizzy, return to normal breathing.
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4-7-8 breathing has three counts: breathe in through the nose for 4 seconds, hold your breath for 7 seconds, then breathe out through the mouth for 8 seconds.
Popularised by the American physician Andrew Weil, it is practised in four cycles, often at bedtime. The out-breath, twice as long as the in-breath, invites you to let go.
| Step | Duration |
|---|---|
| Breathe in | 4 seconds |
| Hold | 7 seconds |
| Breathe out | 8 seconds |
Frequently asked questions
How do I practise 4-7-8 breathing?
Empty your lungs, then follow the circle: breathe in through your nose for 4 seconds, hold your breath for 7 seconds, breathe out slowly through your mouth for 8 seconds. Repeat four times.
How many cycles should I do?
Four cycles are enough to start with, a little over a minute. As you get used to it, you can move up to eight cycles.
Are these exercises safe?
Breathe without forcing. If you feel dizzy or uncomfortable, return to normal breathing. These exercises are not a substitute for medical advice.