4-7-8

In for four, hold for seven, out for eight. Often used at bedtime.

Patternin 4 · hold 7 · out 8

Pace3.2 a minute

Try2 minutes

Ready

If you feel dizzy or light-headed, stop and breathe normally. That's all it is.

Holding your breath isn't for everyone. If you are pregnant, or have a heart or lung condition, check with your GP first, or leave the holds out.

How

In through the nose for four.
Hold for seven.
Out through the mouth for eight, with a soft whoosh.
Four rounds is enough to begin with. If you feel light-headed, stop.

Where this comes from

Made popular by the American doctor Andrew Weil. There is very little research on 4-7-8 itself. What it shares with the other breaths here is the slow pace and the long out-breath, and those have more evidence behind them.

More: all the breaths · What do I need?