The 4-7-8 Breathing Challenge for Sleep
Fall asleep faster with a long, slow exhale that switches off the day.
★Complete 90% of the challenge & earn a 10% discount on our video course
What is 4-7-8 breathing?
4-7-8 breathing is a wind-down pattern: breathe in for 4 seconds, hold for 7, and exhale slowly for 8. The extended exhale activates the body's relaxation response, making it easier to drift off.
Inhale 4s
Hold 7s
Exhale 8s
What you'll get
1
A guided daily session you can do in bed, growing from 1 minute to 5
2
A reliable wind-down ritual that helps you fall asleep faster
3
A 10% discount on our premium course when you complete 90% of the challenge
Ready to Start?
It only takes a minute a day. Your future self will thank you.
Learn More About Breathwork
Explore our guides on breathing techniques, from beginner basics to advanced practices.