Breathing practice • 4 min read
4-7-8 Relaxation Breath
A calming breath pattern popularized for sleep onset and anxiety relief.
Why it helps
The 4-7-8 pattern promotes longer exhalations and a slowing of the nervous system. It can be especially useful before sleep or during moments of heightened stress.
Practice steps
Follow the breathing counts below while keeping the mouth closed and breathing through the nose.
- Inhale for 4
- Hold for 7
- Exhale for 8
Guided practice
Follow the steps below — use Start to run a simple timer or step through manually.
- 1. Find a seat
- 2. Inhale 4
- 3. Hold 7
- 4. Exhale 8 — repeat 3–6 rounds
Ready
00:00
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Use a timed routine to practice this pattern before bed or during stressful moments.