The 4-7-8 breath for falling asleep

The 4-7-8 breath is one of the most-shared sleep techniques online, and for good reason: it’s simple, it’s quiet, and the long exhale slows your heart rate down.

How to do it

1. Rest the tip of your tongue just behind your top front teeth.
2. Breathe out fully through your mouth.
3. Breathe in quietly through your nose for a count of 4.
4. Hold your breath for a count of 7.
5. Breathe out through your mouth for a count of 8, with a soft “whoosh”.

That’s one round. Do four rounds, then breathe normally.

Making it work for you

The ratio matters more than the speed. If holding for 7 feels like a struggle, count faster. A hold that makes you tense defeats the point.

It gets easier with practice. Try it once in the afternoon for a week, so it’s familiar by the time you need it at night.

Breathing exercises are safe for most people, but they’re not medical advice. If you have a heart, lung or blood pressure condition, or you’re pregnant, check with your doctor before trying breath holds.