Skip to content
MyMantra

Pranayama

4-7-8 Calming Breath

Long exhale for winding down · 4 min
Premium

4-7-8 Calming Breath

The full practice studio · Included in Premium.

  • Full Moon-house guidance, Lagna view and every studio practice
  • Guided Amavasya and Purnima experiences, all mantra versions
  • Premium programs and 2 Prashna questions a month
Create free accountI have an account · Log inSee all plans

Payments are coming soon. For now, request access and our team will enable it.

PremiumbeginnerPreview — awaiting expert review

Before you begin

  • Practise on a light or empty stomach, sitting upright and comfortable.
  • Breathe gently; the breath stays smooth and without strain.
  • If you feel dizzy, breathless or uneasy, return to natural breathing and rest.
  • Skip any holds that feel uncomfortable; the practice works well without them.
  • The 7-second hold is part of this classical pattern; shorten it, or skip holds, if it feels uncomfortable.
  • Begin with four rounds and increase slowly over weeks.

Please choose a gentler practice, or ask your teacher first, if you have:

  • Pregnancy (practise only without holds and with guidance)
  • High blood pressure or heart conditions (avoid breath holds)
  • Recent surgery, especially of the chest, abdomen, eyes or ears
  • Epilepsy (avoid breath holds)
  • Acute cold, sinus congestion or blocked nostrils

Not a substitute for medical advice.

The 4-7-8 breath pairs a gentle hold with a long, unhurried exhale. You inhale quietly through the nose for 4, hold for 7 and exhale softly through the mouth for 8. Four rounds are enough to begin with. It suits the evening and the time before sleep.

What it supports

  • Supports winding down in the evening
  • Helps lengthen and soften the exhale
  • Brings attention away from busy thoughts