4-7-8 Breathing
Four in, seven held, eight out. The longest hold in the app is here. A technique whose popularity outruns its evidence — and we say so plainly.
5 min read
Breathe in through the nose for four seconds. Hold for seven. Breathe out through the mouth for eight seconds with pursed lips, making an "ffff" sound.
One cycle takes nineteen seconds. The longest hold in the app is in this technique.
What it is good for
Two things work at once. The exhale is twice the inhale — so the logic of Extended Exhale is here too: the heart slows on the exhale, and lengthening the exhale enlarges that slowing.
The long hold raises the carbon dioxide in the blood a little. Because that increases the urge to breathe, it can feel uncomfortable in the first sessions, but with practice a tolerance for slow breathing develops.
Where the evidence stands — let's be honest
This technique is very popular online and is usually presented with claims like "puts you to sleep in two minutes". There is no controlled study behind those claims.
What we do have: the general effects of slow breathing and of a long exhale are well demonstrated, and this technique contains both. So how it works looks reasonable. But "4-7-8 cures insomnia" is not a measured result.
The numbers themselves — why seven, why eight — don't rest on any measurement either. They come from traditional teaching. An exhale done over six seconds instead of eight probably does the same job.
We keep the technique in the app because many people look for it and how it works is understandable. But we don't write an inflated sentence about it.
How to do it
Lying down or sitting. Touch the tip of your tongue to the palate behind your upper teeth (that is the classic instruction; it isn't required).
Breathe in through the nose for four seconds. Don't fill until you burst — just enough for an eight-second exhale.
Hold for seven seconds. Don't lock the throat.
Breathe out through the mouth for eight seconds, with the "ffff" sound. Let the sound last to the end.
Shorter in the first session
In the app the first session of this technique comes shortened: four in, four held, six out. The reason is that a seven-second hold feels harsh to someone who isn't used to it.
Anyone who says "I'm experienced" doesn't get the shortening; the technique comes in full the first time. One exception: anyone over sixty-five or under thirteen gets the shortened version even if experienced.
Common mistakes
Making the inhale too deep. The most widespread mistake, and it causes a chain: too much air makes the hold harder and the exhale can't spread across eight seconds.
Finishing the exhale in three or four seconds. Keep the "ffff" going to the end. If you can't, take in less on the inhale.
Ignoring dizziness. In early sessions more than four cycles can make you dizzy. If it happens, stop.
How the app measures it
The exhale is through the mouth and audible, so it is easy to measure. The seven-second hold window is measured separately — a hold leak is the most common problem in this technique, because seven seconds is long.
Who should take care
For people who mark a tendency to dizziness, the app steers away from this technique. Long holds can be uncomfortable for people with blood pressure problems; shortening the length or choosing a technique without holds is better. Avoiding long holds in pregnancy is general advice.