4-7-8 breathing in plain language
This pattern slows the breath and can support relaxation as part of a wind-down routine.
Keep the pace gentle; comfort is more important than perfect counts.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Sleep ToolsPractical steps
How to practise
Inhale for 4, hold for 7, exhale for 8. Repeat 3–4 rounds.
Shorten the hold if needed while keeping the exhale longer than the inhale.
Best use cases
At bedtime, after screen time, or during an evening wind-down.
Avoid forcing your breath if you feel uncomfortable.
Next steps
Suggested next stepsBreathing Exercises
Return to the pillar hub and choose the next guide.
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Breathing for sensory overload
Gentle breathing steps to support regulation during sensory overwhelm.
60-second SOS breathing
A quick reset for acute stress or overwhelm.
Quick FAQs
Will this make me sleepy?
It may feel calming, but the effect is different for everyone.
Can I use shorter counts?
Yes. Keep the exhale longer than the inhale.
Is it safe to do daily?
For most people it is fine, but stop if you feel dizzy.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.