4-7-8 breathing for sleep: how to do it before bed
Learn how the 4-7-8 breathing technique works, how to practice it before bed, and how a simple guided breathing exercise can help you slow down at night.
You're tired. You're in bed. But your mind is still awake.
Instead of checking the time or trying harder to fall asleep, you can try a simple breathing exercise.
one of the most well-known is 4-7-8 breathing.
what is 4-7-8 breathing?
4-7-8 breathing is a breathing technique built around three simple steps: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
The technique is often used as a relaxation exercise and can be practiced while sitting or lying down.
The rhythm is easy to remember:
how to do 4-7-8 breathing
If you want to try 4-7-8 breathing before bed, start by getting comfortable and relaxing your body.
1. breathe in for 4 seconds
Slowly breathe in through your nose for 4 seconds.
2. hold for 7 seconds
Hold your breath gently for 7 seconds.
3. breathe out for 8 seconds
Slowly breathe out through your mouth for 8 seconds.
4. repeat
Continue with the same 4-7-8 rhythm for as long as it feels comfortable.
can 4-7-8 breathing help you sleep?
4-7-8 breathing isn't a guaranteed way to fall asleep, and it shouldn't be treated as a cure for insomnia.
However, slow and controlled breathing can give you something simple to focus on when you're lying awake.
Instead of thinking about tomorrow, checking the clock, or wondering why you're still awake, your attention can return to the rhythm of your breathing.
Four seconds in. Seven seconds holding. Eight seconds out.
why use a breathing exercise before bed?
A bedtime breathing exercise can create a simple transition between being awake and getting ready for sleep.
You don't need an app, a score, or a complicated routine.
You simply slow down and give your attention to your breathing.
try sheep breathing
We built sheep breathing to make 4-7-8 breathing easier to follow.
A sleepy sheep guides you through each part of the breathing cycle.
Breathe in through your nose for 4 seconds.
Hold for 7 seconds.
Breathe out slowly through your mouth for 8 seconds.
Then repeat.
No score. No levels. Nothing to achieve.
frequently asked questions
what is the 4-7-8 breathing technique?
It is a breathing pattern where you breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds.
should you breathe through your nose during 4-7-8 breathing?
The commonly described technique uses an inhale through the nose followed by a slow exhale through the mouth.
how many times should you do 4-7-8 breathing?
There isn't one number that works for everyone. Start gently and continue only while the breathing pattern feels comfortable.
can you do 4-7-8 breathing in bed?
Yes. Many people practice breathing exercises while lying in bed as part of their bedtime routine.
one last thing
Don't turn falling asleep into another task you have to complete.
You don't have to finish a certain number of cycles.
You don't have to force yourself to sleep.
Just slow down, breathe comfortably, and give yourself some quiet time.
good night.
want to count sheep instead?
If breathing isn't your thing, you can always try counting sheep.