4-7-8 Breathing: A Slow Exhale for Calm

The 4-7-8 technique is a calming breath pattern that emphasizes a long exhale. It's especially useful at night or when your body feels restless.

How to do 4-7-8 breathing

1. Inhale through the nose for 4 counts.
2. Hold for 7 counts.
3. Exhale slowly through the mouth for 8 counts.
4. Repeat 4 times.

If the hold feels too long, shorten it. The most important part is the slow exhale.

Why it helps

A longer exhale activates the parasympathetic nervous system - the part that helps the body rest and digest. It tells your system you're safe enough to soften.

When to use it

• Before sleep
• During anxious moments
• After a high-stress event

Pair it with a grounding cue like feeling your sheets or the weight of your body in a chair. For guided options, visit guided breathing.

If you're just starting

Try 3-5-6 instead of 4-7-8. Any gentle, consistent rhythm is beneficial.