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4-7-8 breathing
In for 4, hold for 7, out for 8. A longer out-breath.
The out-breath is the long part. Skip this practice if breath holds aren't right for you (see the safety note above).
Breath holds are hidden in this browser
You chose to hide breath holds, or saved a health note that rules them out. Try the slow out-breath instead, which has no hold.
Breathe along
4-7-8 breathing: In for 4, hold for 7, out for 8. A longer out-breath.
- In for 4: A quiet inhale. Jaw loose.
- Hold for 7: Stillness. If this is too long, stop and breathe normally.
- Out for 8: A slow out-breath, longer than the in-breath.
Stop whenever you want. Press Stop or Esc to end.
Breath holds
Skip breath holds if you have heart, lung or blood pressure conditions, or are pregnant.
This choice is kept only in this browser (local storage). More health notes are on Your circle.
Where this comes from
The 4-7-8 count was made popular by Dr Andrew Weil, a US doctor known for integrative medicine. It is usually described as based on pranayama, the breathing practices of yoga, but the exact counts are modern.
Why it can help
The long out-breath slows you down, and the counting holds your attention for a moment. Research is still small. One 2022 study of 43 young adults found heart rate and blood pressure dropped a little straight after. There is no good evidence that it puts you to sleep quickly. If the hold feels too long, use the slow out-breath instead.
For any health concern, talk to your GP or a doctor. HomeCircle is support, not medical care.
