The 4-7-8 Breath

A simple, powerful breath to calm your mind, soothe your body, and reconnect with yourself.

What is 4-7-8 breathing?

4-7-8 breathing is a simple technique based on ancient yogic practices called pranayama, which involves controlled breathwork. It has gained popularity in the West, especially among integrative medicine practitioners, as a natural way to reduce anxiety, improve sleep, and help regulate the nervous system.

Why it’s great for pregnancy

4-7-8 breathing can be a wonderful tool during pregnancy for many reasons.

✔Calms anxiety and racing thoughts

✔Helps with insomnia or early pregnancy sleep struggles

✔Supports heart rate regulation and lowers stress hormones

✔May reduce shortness of breath or tension in the chest

✔Helps you feel more connected and present with your changing body

How to practice 4-7-8 breathing

You don’t need to be an expert in meditation or yoga. Just bring your attention to your breath and follow the rhythm. You can do this sitting up, lying on your side in bed, or anywhere you feel supported and comfortable.

  1. Find a quiet, relaxed position
    Sit upright or lie on your side with a pillow under your head. Let your shoulders relax and your hands rest on your belly or heart.

  2. Close your eyes or soften your gaze
    Take a few normal breaths and gently bring your focus inward.

  3. Inhale through your nose for 4 counts
    Inhale through your nose for a count of four. Breathe in slowly and fully, allowing your belly to rise gently as you do so. It’s important to keep this breath smooth and not forced.

  4. Hold your breath for 7 counts
    If this feels too long, reduce it slightly to start. The hold gives your body a moment to absorb the oxygen.

  5. Exhale slowly through your mouth for 8 counts
    Let your breath escape gently, like a soft sigh. As you exhale, pay attention to the feeling of release in your shoulders, jaw, and belly.

  6. Repeat for 4 rounds to begin
    As you get more comfortable with the technique, you can work your way up to eight rounds. Remember to keep your breath soft and natural. This practice isn’t about being perfect; it’s about being present and finding calm in the moment.

A four-panel illustration demonstrating mindful breathing techniques, with a woman sitting cross-legged among potted plants. In the first panel, she places one hand on her belly and the other on her chest while inhaling. The second panel shows her with hands resting on her belly, pausing her breath. The third panel depicts her with eyes closed and hands on her lap, relaxing. The fourth panel illustrates deep breathing, with the numbers 7 and 8 indicating counting seconds for inhaling and exhaling.

Pregnancy tips

  • In the first trimester, this breath is helpful when emotions feel intense or you’re having trouble sleeping.

  • If holding your breath feels uncomfortable, shorten the counts (e.g. 4-4-6); the effect is still calming.

  • Because the placenta is still developing and your cardiovascular system is adjusting in the first trimester, this gentle breath-holding technique is best suited for early pregnancy only. As your pregnancy progresses, it’s safer to focus on continuous, flowing breathing patterns that keep oxygen circulating freely to both you and your baby.