Does the 4-7-8 breathing technique help with sleep? 😴

07/15/2025

How is your sleep? Do you wake up feeling refreshed and ready for the day? At a recent workshop at our Calgary clinic, my colleague Dr. Iyer asked how many people were interested in improving their sleep. Almost every hand in the room shot up!

As many of you know, I’ve shared my journey with chronic insomnia and how Cognitive Behavioral Therapy for Insomnia (CBT-i) was transformative for me.

Recently, I came across the 4-7-8 breathing technique, which has gained popularity as a potential sleep aid and relaxation method. Here’s a quick overview of this technique:

What is the 4-7-8 Breathing Technique?
This technique involves a specific breathing pattern:

Inhale gently through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8, creating a soft “whoosh” sound.

This cycle is typically repeated four times.

While I haven’t found clinical studies directly linking the 4-7-8 technique to improved sleep, it’s been beneficial for many anecdotally, particularly for relaxation and winding down.

I’ve tried it myself, and it does seem to help a little. However, I find the CBT-i technique of stimulus control to be even more effective. Here’s a brief summary of how stimulus control works:

If you’re unable to fall asleep within 15-20 minutes, get out of bed and engage in a quiet, relaxing activity.
Only return to bed when you feel genuinely sleepy.
Repeat these steps as necessary throughout the night.

If you decide to try these techniques, I’d love to hear how they work for you!

Here’s to better sleep and more energized mornings!