4-7-8 breathing: how to do it, step by step

Updated October 31, 2026

4-7-8 breathing means inhaling for a count of 4, holding for 7, and exhaling slowly for 8. If holding your breath is hard, count faster and keep the same 4:7:8 ratio. It’s a simple relaxation exercise, and much of what’s claimed about it has little research behind it.

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How to do 4-7-8 breathing

Sit or lie down comfortably
Breathe in quietly for a count of 4
Hold your breath for a count of 7
Breathe out slowly for a count of 8
Repeat for a few rounds, and stop if you feel dizzy or uncomfortable

Does it help you fall asleep?

Be careful with claims that it puts you to sleep within a minute. We found no solid evidence for that. It’s more honest to think of it as a calm, repeatable way to slow down at bedtime.

Practice it with SleepBoo

SleepBoo has guided exercises including 4-7-8, box breathing, and coherent breathing, with Boo guiding each phase, so you don’t need to keep count yourself.

Frequently asked questions

What if I can’t hold my breath for 7 seconds?

Count faster. What matters is keeping the 4:7:8 ratio between the three phases.

Is 4-7-8 breathing a treatment for insomnia?

No. It’s a relaxation exercise. If you often have trouble sleeping, talk to a doctor.

Sources

University of Minnesota: How to Try 4-7-8 Breathing

SleepBoo is a wellness app and does not replace medical advice.