🌙 4-7-8 breathing for sleep
1-2 min · Free · No sign-up · Wind down and drift off
Wind down and drift off. Find a comfortable position, then press start.
How and why it works
4-7-8 breathing means breathing in quietly through your nose for 4 seconds, holding for 7, and breathing out through your mouth for 8.
The long exhale activates the body's relaxation response. Practised regularly, it can make it easier to fall asleep.
Questions people ask
How long does 4-7-8 breathing take to work?
Some people feel calmer after 4 rounds (about a minute). It tends to work better with daily practice.
Can 4-7-8 breathing help me fall asleep?
It can help your body relax, which makes sleep easier. Try it lying down with the lights off.
I feel lightheaded. Is that normal?
It can happen at first. Do fewer rounds, or shorten the counts while keeping the same ratio.