How to do 4-7-8 Breath (Relaxing breath) safely

Before you begin

Shwasly offers guided breathing for general wellbeing. It is not medical advice and does not replace your doctor. If you are pregnant or have a heart, blood-pressure or respiratory condition, consult a professional before practising. Always stop if you feel dizzy or unwell.

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4-7-8 Breath

Beginner

Relaxing breath · 6 rounds

Press begin when settled

Round 1 of 6

How to sit

Tongue tip resting behind the upper front teeth throughout. Exhale with a soft whoosh.

Keep in mind

Mild light-headedness is common at first — stay seated. Limit to 6 rounds.

Avoid if: Pregnancy, uncontrolled high blood pressure, or heart conditions — the breath hold isn't advised for these; skip it and breathe gently instead, or halve all counts (2-3.5-4) if the 7-second hold feels stressful.