4-7-8 breathing is a slow breathing pattern often used before sleep: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. The long exhale can help shift attention away from racing thoughts and toward a calmer rhythm.
How to do 4-7-8 breathing
- Sit or lie down comfortably.
- Inhale through your nose for 4 seconds.
- Hold gently for 7 seconds.
- Exhale slowly for 8 seconds.
- Repeat 3 to 6 cycles, then breathe normally.
If it feels hard, simplify it
For many beginners, a 7-second hold is too long. Start with 4-4-6 or 3-3-6 and build slowly. The calming effect comes from a steady rhythm and a relaxed exhale, not from pushing yourself.
When to use it
Try 4-7-8 before bed, after waking in the night or during an evening wind-down routine. Avoid practicing while driving or during any activity that requires full alertness.
Use Onezen for timing
Onezen handles the timing with visual, audio and vibration cues so you can relax into the rhythm instead of counting every second.