4-7-8 breathing
An exhale twice as long as the inhale: a signal your body links with rest. 4-7-8 is the go-to evening technique.
- Recommended duration
- 4 cycles to start, up to 8 as you get used to it.
- When to use it
- At bedtime, when you wake up at night, or to bring a wave of stress down.
Try it now
Breathe in
Follow the shape: it grows as you breathe in and shrinks as you breathe out.
How to do it
- Rest your tongue behind your upper front teeth.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out through your mouth for 8 seconds, with a soft whoosh.
- Repeat 4 cycles, then breathe normally.
What it does
- Lengthens your exhale
- Helps you let go before sleep
- Can be done lying down, eyes closed
In the app, this technique is guided by a voice, its own animation and ambient sounds. To create your own rhythm, use BreathLab.
Other techniques
Box breathing
Get your focus back
4 · 4 · 4 · 4
Abdominal breathing
Release tension
4 · 6
Dynamic breathing
Recharge
30 × 1 · 1, then 15
Mantra breathing
Quiet racing thoughts
4 · 6
Staircase breathing
Lengthen your breath step by step
2 to 7 s
Prolonged exhalation
Bring tension down
4 · 8
Coherent breathing
Find your balance
6 · 6
Alternate nostril breathing
Rebalance your mind
4 · 4 · 4 · 4
Physiological sigh
Defuse a crisis
3 · 1 · 6
NewGong breathing
Breathe to the sound, no voice
5 · 7
NewBee breath
Calm down by humming
4 · 8
NewOcean breath
Breathe like the waves
5 · 7
NewBreath counting
Anchor your attention
4 · 6
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