Breathing exercise
A calming breath for stress and sleep
4-7-8 breathing is a simple relaxation technique: breathe in for 4, hold for 7 and breathe out for 8. Here’s how to do it, step by step, and how to get the most from it.
4-7-8 breathing was made popular by Dr Andrew Weil and is based on traditional breathing practices. The key is the long, slow out-breath. Breathing out for longer than you breathe in is linked with the body’s natural “rest and digest” response, which is why slow breathing can feel so settling.
Many people use it when they feel stressed, before a difficult conversation or exam, or in bed when their mind won’t switch off. Like any skill, it tends to feel easier and more effective with regular practice.
Counting in your head can be hard when you’re stressed. In the free InnerMotion app, choose 4-7-8 and follow the circle while a calm voice tells you when to breathe in, hold and breathe out. No sign-up, no adverts.
Start with 4 rounds. As it becomes comfortable, you can build up to 8.
Many people use it in bed as part of a wind-down routine. It won’t work for everyone every night, but slowing your breathing can help your body and mind settle.
Any time you feel tense, and also when you’re calm, so the technique becomes familiar.
Breathing exercises are a relaxation tool, not a treatment. If you feel dizzy or uncomfortable, stop and breathe normally. If you have a heart or lung condition, are pregnant, or have ongoing anxiety or sleep problems, it’s worth checking with your doctor first.
If it’s more than everyday pressure, you are not on your own. Free, confidential helplines in almost every country are listed at findahelpline.com. The World Health Organization also offers a free illustrated guide to coping with stress, “Doing What Matters in Times of Stress”.