How to do 4-7-8 breathing
Sit or lie down and rest the tip of your tongue behind your upper front teeth. Breathe in quietly through your nose while the circle grows for four counts, hold for seven, then breathe out through your mouth for eight, as if blowing through a straw. That is one round. Beginners usually do four rounds, about a minute and a quarter, and build up over a few weeks. The counts matter less than the ratio: if seven seconds feels too long, count faster and keep the 4:7:8 rhythm.
Breathing exercises are a relaxation aid, not a treatment. If you feel dizzy, go back to normal breathing.
4-7-8 breathing
Guided 4-7-8 breathing: breathe in for 4, hold for 7, breathe out for 8. A long, slow exhale many people use to relax and fall asleep.
FAQ
How many rounds of 4-7-8 should I do?
Start with four rounds, about 76 seconds. Once that feels easy you can go up to eight.
Should I breathe through my nose or mouth?
In through the nose, out through the mouth with a soft whoosh. If that is uncomfortable, nose only is fine.
Is this medical advice?
No. It is a relaxation tool. If anxiety or sleep problems are frequent, talk to a health professional.