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How to do 4-7-8 breathing for sleep

Gino is made to help you focus, move, and rest. It isn't medical advice. See health and safety.

4-7-8 breathing is a slow pattern many people use to wind down at bedtime. The long exhale is the key part.

The steps

1. Breathe in quietly through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Breathe out slowly through your mouth for a count of 8.
4. Repeat three or four times.

Tips

• The counts matter more as a ratio than as exact seconds. Go slower or faster to stay comfortable.
• If holding for 7 is hard, shorten all three counts and build up.
• Stop and breathe normally if you feel lightheaded.

Do it with a guide

In Gino's Sleep room, tap "1-minute breathing reset" for guided 4-7-8 breathing, then let the slow, drumless music fade out on its own.

Open the Sleep room