4-7-8 breathing: in for 4 s, hold for 7 s, out for 8 s

Benefits

• Calms you down before bed
• Helps you regain control when stressed
• Under 3 minutes

Who is it for?

For everyone, at bedtime or in a tense moment.

Steps

1. 8 cycles: breathe in through your nose for 4 s, hold for 7 s, breathe out through your mouth for 8 s
2. Follow the breathing circle

Tips

• If the 7 s hold is uncomfortable, shorten it at first
• Practise lying down, in the dark, before sleeping
• Regularity matters more than duration

Precautions

References

1. Vierra J. et al. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13), e15389. doi.org/10.14814/phy2.15389

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