4-7-8 Breathing is breathing in for 4, holding for 7 and breathing out for 8, a pattern popularized by Dr Andrew Weil. A bedtime favorite. The long out-breath helps you slow down. Research on 4-7-8 itself is still early.
How do you do 4-7-8 Breathing?
- Rest the tip of your tongue behind your upper teeth.
- Breathe out fully through your mouth.
- Breathe in through your nose, hold, then breathe out through your mouth with a soft whoosh.
The rhythm
In 4sHold 7sOut 8s
The default rhythm is the gentlest standard one.
What does the research say?
A bedtime favorite. The long out-breath helps you slow down. Research on 4-7-8 itself is still early.
Evidence grade C · Early research: Small, uncontrolled or non-randomized studies, or mixed results. Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition.
Sources
Who should take care with 4-7-8 Breathing?
Breath holds are kept to 4 seconds for pregnancy, a heart condition, high blood pressure that isn’t well controlled, recent surgery, a hernia or an eye condition such as glaucoma or fainting or getting dizzy easily. Short holds aren’t hidden, just kept short.
Breath holds are kept to 3 seconds for panic attacks or panic disorder or “Prefer not to say”. Short holds aren’t hidden, just kept short.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
How Oxigen guides 4-7-8 Breathing
- Rhythm: 4 · 7 · 8 seconds.
- Session length: 1 or 2 minutes.
- Free, with no subscription.
- One tap from Today as the Sleep Now quick start (2 min).
- An orb, a rhythm ring, haptics and optional sound guide each breath, with “I feel unwell” always on screen.
Updated November 8, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.