4-7-8 Breathing for Sleep

A 4-7-8 breathing rhythm to wind down at the end of the day. Never force the breath hold.

10 minSleepIncludes a breath holdIn bed, at night

No spoken guidance. Sound cues guide your breathing; on-screen text is in Russian.

If the breath hold or pace feels uncomfortable, stop the practice and return to normal breathing. Not while driving.

More safety notes

While driving

If the breath hold or pace feels uncomfortable: stop the practice and return to normal breathing

If you feel dizzy or uncomfortable in any way, return to normal breathing. If you have heart or blood pressure problems or are pregnant, check with your doctor first.

All practices

How to do it

Lie in bed and dim the lights. Breathe in through your nose for 4 counts, hold for 7, breathe out through your mouth for 8. You can keep your eyes closed: sounds mark the rhythm. Breathing in: 4 rising notes; the hold: a chime and soft beats; breathing out: 8 falling notes. The video has 8 of these rounds, which take the first three minutes. If you're just starting out, you can do 4 rounds and then simply breathe calmly. The rest is easy breathing and silence, and you can fall asleep to it. A binaural rhythm plays in the background, so headphones work best.

What it's for

Sets a slow, even breathing rhythm

Moves your attention from your thoughts to the rhythm of your breath

Helps you wind down before sleep

When to do it

Before sleep, once you're in bed

When you wake up at night and want to settle

During the day, when you need to slow down

When not to do it

While driving

If the breath hold or pace feels uncomfortable: stop the practice and return to normal breathing

If you feel dizzy or uncomfortable in any way, return to normal breathing. If you have heart or blood pressure problems or are pregnant, check with your doctor first.

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