What is 4-7-8 breathing and how to do it
4-7-8 breathing is a counting rhythm built around a long exhale: count 4 in, 7 hold, 8 out. The exhale lasts about twice as long as the inhale, and counting brings your attention to the numbers.
In Shore the rhythm is shown with a snowdrop: it opens up through the snow and you follow it with your breath. Below you will find the steps, what you will see in Shore, and common questions.
Step by step
Settle somewhere comfortable and let Shore's counter keep the count. Go through the three phases in order, then start again.
- Breathe in through your nose: count 4
- Hold gently: count 7
- Slowly out through your mouth: count 8
Rhythm: 4 in · 7 hold · 8 out
In Shore you choose 1, 3, 5 or 10 minutes, and you can stop whenever you like. Keep going only as long as it feels comfortable, without forcing your breath.
What you'll see in Shore
There is a snowdrop on screen. As you breathe in through your nose it rises through the snow; as you hold it stays still; as you breathe out slowly through your mouth, snow falls. With the last breath the snowdrop opens fully.
The moving picture above shows how the exercise looks in Shore.
How does it help?
The exhale is twice as long as the inhale. Your heart naturally slows a little as you breathe out, and a long exhale stretches that effect. Counting also gives your attention something steady to follow.
Small tips
Each count lasts about a second, and Shore does the counting for you. If the rhythm feels hard to hold, you can start with the 1-minute option.
On the long exhale, open your mouth slightly and let the air leave slowly; there is no need to push. Keep your shoulders and jaw loose.
The screen stays awake during the exercise. Sound is off by default; the snowdrop's movement shows the rhythm quietly too.
Questions people ask
How many times should you do 4-7-8 breathing?
We don't give a set number. In Shore you choose 1, 3, 5 or 10 minutes; keep going as long as it feels comfortable and stop whenever you like.
Can I change the counts?
In Shore the rhythm is fixed: count 4 in, 7 hold, 8 out. The proportions stay as they are; you only choose the length.
Do I have to hold for 7 counts?
It includes a breath hold, so don't force your breath. If you feel dizzy or short of breath, stop and breathe normally. See the safety notes below too.
Do I need an account for Shore?
No. It opens in your browser, with no account and no ads, and once you have opened it, it works offline too.
Safety
Includes breath holds. If you have a heart, blood pressure or breathing condition, or are pregnant, check with your doctor first. Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally.
Research and sources
Where does it come from?
Adapted by Dr. Andrew Weil from yogic breathing (pranayama).
Sources
- Vierra J, Boonla O, Prasertsri P. Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability… Physiological Reports, 2022.
pmc.ncbi.nlm.nih.gov/articles/PMC9277512/ - Donau-Auen National Park — Snowdrop (Galanthus nivalis).
www.donauauen.at/en/facts/nature-science/flora-engl/snowdrop
Updated: 13 November 2026