4-7-8 Relaxing Breath
A powerful rhythm to promote sleep and deep relaxation.
Steps
- Inhale for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale completely for 8 seconds.
Safety
If you feel dizzy, lightheaded, or uncomfortable at any point, stop the exercise and breathe normally. Consult a healthcare provider before starting any new breathing practice, especially if you have respiratory or cardiovascular conditions.
4-7-8 Relaxing Breath
The 4-7-8 breathing technique, also known as "relaxing breath," involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This pattern is a natural tranquilizer for the nervous system.
Technique Details
Breath Rate
3.2 breaths/min
Recommended
8 cycles
Pattern
4s
Inhale
7s
Hold
8s
Exhale
How to Practice
- Inhale for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale completely for 8 seconds.
Safety Note
If you feel dizzy, lightheaded, or uncomfortable at any point, stop the exercise and breathe normally. Consult a healthcare provider before starting any new breathing practice, especially if you have respiratory or cardiovascular conditions.