INSOMNIA RELIEF
4-7-8 Breathing for Insomnia
Can't sleep? This breathing technique is called the “natural tranquilizer” because it helps most people fall asleep within 2-5 minutes. Press Start, breathe with the animation, and let your body relax.
Last updated: January 27, 2026
Start the insomnia timer
Do 4-8 cycles in bed with the lights off. Most people start feeling drowsy by cycle 3-4.
Best settings for insomnia
- Pattern: Classic 4-7-8 (inhale 4s, hold 7s, exhale 8s)
- Cycles: 4-8 cycles (about 2-3 minutes total)
- Position: Lying down with lights off
- If restless: Do another 4 cycles after a 30-second rest
Why 4-7-8 breathing works for insomnia
If you've ever lain awake at 2 AM with a racing mind, you know how frustrating insomnia can be. Your body is tired but your nervous system is stuck in “alert mode”—the sympathetic fight-or-flight state that evolved to keep our ancestors safe from predators.
4-7-8 breathing is uniquely effective for insomnia because of its exhale-dominant pattern. The 8-count exhale is twice as long as the 4-count inhale. This ratio activates your vagus nerve, which acts like a “brake pedal” for your nervous system—slowing your heart rate, lowering blood pressure, and signaling your body that it's safe to rest.
Dr. Andrew Weil, who popularized this technique, describes it as a “natural tranquilizer for the nervous system.” Unlike sleeping pills that can lose effectiveness over time, 4-7-8 breathing actually becomes more powerful with regular practice. Most people notice improvement within the first few nights.
How to use 4-7-8 for insomnia tonight
- 1Get into bed and turn off the lights
Lie on your back with your arms relaxed at your sides.
- 2Exhale completely through your mouth
Make a whoosh sound to empty your lungs fully before starting.
- 3Inhale through your nose for 4 counts
Let your belly rise gently. Keep your shoulders relaxed.
- 4Hold your breath for 7 counts
Stay relaxed—this shouldn't feel strained.
- 5Exhale through your mouth for 8 counts
Make a quiet whoosh sound. This is where the magic happens.
- 6Repeat for 4-8 cycles
Most people start feeling drowsy by cycle 3-4. Let yourself drift off.
Frequently asked questions
Does 4-7-8 breathing really help with insomnia?
Yes, 4-7-8 breathing is one of the most effective natural techniques for insomnia. The extended exhale (8 counts) activates your parasympathetic nervous system, slowing your heart rate and signaling your body it's safe to sleep. Dr. Andrew Weil, who popularized the technique, calls it a “natural tranquilizer” that becomes more effective with regular practice.
How many cycles should I do for insomnia?
Start with 4 cycles (about 1 minute) when you get into bed. Most people start feeling drowsy within 2-4 cycles. If you're still awake after 4 cycles, rest for 30 seconds and do another 4 cycles. Don't exceed 8 cycles in one session when you're new to the technique.
Why does 4-7-8 breathing work for sleep?
4-7-8 works through three mechanisms: (1) the long exhale activates the vagus nerve, triggering relaxation, (2) the breath hold allows CO2 to build slightly, which has a calming effect, and (3) the counting gives your mind a single focus, interrupting racing thoughts that keep you awake.
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