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4-7-8 breathing

A listing is not a recommendation.

Origin: Contemporary (a simplified form with roots in yoga, now widely used) · Tradition: Contemporary relaxation breathing · Breathing

What it is

Breathing in a ratio of 4 counts in, 7 counts held, and 8 counts out. It is often introduced before sleep. The ratio need not be kept rigidly.

A short introduction (not a treatment instruction)

1. Making the out-breath longer than the in-breath is the essence. If the hold is hard, reduce it.
2. A few rounds before bed.
3. Stop if you feel dizzy.

Symptoms or aims often mentioned with this practice

• Sleeplessness
• Stress or unease

Research notes (this is not a promise of effect)

C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read

A decisive RCT of this ratio itself is scarce. As relaxation with a lengthened out-breath it is reasonable.

Sources

• NCCIH: Relaxation Techniques: What You Need To Know
• NCCIH: Sleep Disorders and Complementary Health Approaches