How to do 4-7-8 breathing
- Sit or lie down comfortably. You can rest the tip of your tongue on the ridge behind your upper teeth.
- Exhale completely through your mouth.
- Close your mouth and inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale slowly through your mouth for a count of 8.
- Repeat. Four cycles are enough to start with.
The exact seconds matter less than the 4 : 7 : 8 ratio. If holding for 7 is hard, count faster — the proportion stays the same.
Where it comes from and how it works
The technique was popularised by the American physician Andrew Weil, drawing on yogic breathing practices. The key element is an exhale twice as long as the inhale. Slow breathing with a long exhale is associated with activation of the parasympathetic nervous system — the “rest and recover” branch. There are few large studies of the 4-7-8 pattern specifically, but slow breathing in general is well researched and has been linked to lower perceived stress.
When to use it
- Before sleep — 4–8 cycles in bed with the lights off.
- When anxious — before a talk, a call or an exam.
- To break a scrolling session — a couple of cycles help you step out of autopilot.
Mild dizziness the first few times is common: pause and breathe normally. Don’t do breath holds while driving or in water. If you have heart or lung conditions, are pregnant, or find that breath holds make panic worse, talk to your doctor first.
4-7-8 in the Cabe app
In the app the technique comes with vibration and sound cues, so you can close your eyes and ignore the screen. The Meditation section also has box breathing, Calming and other practices. For help choosing a technique, read Breathing techniques for stress and sleep.