You’re lying in bed. Exhausted. But your brain won’t shut up.

Racing thoughts. Replaying conversations. Planning tomorrow. Worrying about yesterday.

Sound familiar?

The 4-7-8 technique was designed exactly for this.

What Is 4-7-8?

Developed by Dr. Andrew Weil. He calls it a “natural tranquilizer for the nervous system.”

The pattern:

  1. Inhale through nose for 4 seconds
  2. Hold for 7 seconds
  3. Exhale through mouth for 8 seconds

That’s it. One cycle.

Do 4 cycles. Maximum effect.

Why It Works

The extended exhale

Your exhale is twice as long as your inhale (8 vs 4).

Extended exhales activate the parasympathetic nervous system — your “rest and digest” mode. Heart rate slows. Muscles relax.

The hold

7 seconds of holding allows oxygen to saturate your bloodstream. Creates a calming effect throughout your body.

The focus

Counting forces you to focus on something other than your racing thoughts. Gives your brain a simple task.

How to Do It (Step by Step)

Position

Lie on your back. Tongue touching the roof of your mouth, behind your front teeth. Keep it there the whole time.

Step 1: Exhale completely

Before the first cycle, exhale all the air from your lungs through your mouth. Make a “whoosh” sound.

Step 2: Inhale (4 seconds)

Close your mouth. Inhale quietly through your nose.

Count: 1… 2… 3… 4…

Step 3: Hold (7 seconds)

Hold your breath. Don’t tense up. Just pause.

Count: 1… 2… 3… 4… 5… 6… 7…

Step 4: Exhale (8 seconds)

Exhale completely through your mouth. Make the “whoosh” sound again.

Count: 1… 2… 3… 4… 5… 6… 7… 8…

Step 5: Repeat

That’s one cycle. Do 4 cycles total.

Most people don’t finish all 4 before drifting off.

Tips for Success

Practice during the day first

Don’t save it for bedtime. Practice a few times when you’re not trying to sleep. Get comfortable with the pattern.

Don’t force the count

If 7 seconds feels too long to hold, scale everything down proportionally. 2-3.5-4. The ratio matters more than the exact seconds.

Use it for anxiety too

This isn’t just for sleep. Use it before stressful situations. In the middle of an anxious moment. Whenever you need to calm your nervous system.

Be consistent

Dr. Weil recommends doing it twice a day for 6-8 weeks. The effects compound over time. Your nervous system learns to respond faster.

When to Use It

  • Before bed: The obvious one. 4 cycles as you lie down.
  • Middle of the night: Woke up, can’t get back to sleep? Do 4 cycles.
  • Before stressful events: Meeting, presentation, difficult conversation.
  • During anxiety: Panic rising? Stop and breathe.

The App

Counting while trying to relax is hard.

Breathing Exercises guides you through 4-7-8 with visual cues. Just breathe along with the animation.

No counting. No thinking. Just follow the pattern.

Fall asleep faster. Wake up less. Feel calmer.

— Dolce