4-7-8

4-7-8 · 4 min

In for four, hold for seven, out for eight. A slow pattern for falling asleep.

How to do it

1. Breathe in quietly through your nose for four counts.
2. Hold your breath for seven counts.
3. Breathe out slowly through your mouth for eight counts.
4. Repeat.

When it helps

In bed, when your body is tired but your mind will not switch off.

Good to know

• If you are new to it, start with about four rounds: the long hold can make you lightheaded.
• If holding feels uncomfortable, shorten the hold or try slow 4-6 instead.

Hold My Chaos guides you through it with a calm visual and gentle haptics. Coming soon to iPhone.

Other techniques

• Physiological sigh
• Box breathing
• Long exhale
• Resonance breathing
• Slow 4-6

Read more

• Breathing to fall asleep: what helps and what's hype

Breathing exercises are not medical treatment. If you feel dizzy or unwell, stop and breathe normally.