Breathing practice•4 min read
4-7-8 Relaxation Breath
A calming breath pattern popularized for sleep onset and anxiety relief.
By Sunvior Editorial Team · Updated June 11, 2026
Why it helps
The 4-7-8 pattern promotes longer exhalations and a slowing of the nervous system. It can be especially useful before sleep or during moments of heightened stress.
Practice steps
Follow the breathing counts below while keeping the mouth closed and breathing through the nose.
- Inhale for 4
- Hold for 7
- Exhale for 8
ReadyTap Play to Begin
Breath Reset Coach
Use this interactive guide to regulate your nervous system. Select a pattern, follow the bubble, and sync your breath.
Session ProgressCycle 0
Guided practice
Follow the steps below — use Start to run a simple timer or step through manually.
- 1.Find a seat
- 2.Inhale 4
- 3.Hold 7
- 4.Exhale 8 — repeat 3–6 rounds
Ready
00:00
Scientific Sources & References
Sunvior for iPhone
Save a 4-7-8 practice in Sunvior
Use a timed routine to practice this pattern before bed or during stressful moments.