4-7-8 breathing exercise
Guided 4-7-8, box breathing and long-exhale exercises with a visual pacer. For calming down under stress and winding down before sleep.
How to do 4-7-8 breathing
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out through your mouth with a gentle “whoosh” for 8 seconds.
Breathe in while the circle grows, hold while it stays, breathe out as it shrinks. 4–6 cycles are enough to start.
Why does it work?
Lengthening the exhale supports the parasympathetic “rest and digest” nervous system, helping the heart rate slow down and the body relax. Regular practice makes this response easier to reach when you are stressed.
Other patterns
- Box breathing (4-4-4-4): for steadying yourself before a difficult conversation or presentation.
- Long exhale (4-6): for a few minutes of calm during the day.
If you feel dizzy, pause and return to your normal breathing.
Frequently asked questions
Does 4-7-8 breathing help with sleep?
Many people find they relax more easily when they practise it before bed. The effect grows with regular practice.
How often should I do it?
Twice a day with 4 cycles is a common starting point. Increase the cycles as you get used to it.
Can I use it during a panic attack?
Slowing the breath helps some people. If panic attacks happen often, it is important to talk to a mental health professional.