Sleep
4-7-8 Sleep Onset
4-7-8 sleep onset uses inhale four, hold seven, exhale eight before bed to lengthen exhale and ease sleep—four cycles in dim light, not hyperventilation stacks.
4-7-8 sleep onset applies the paced pattern—inhale four counts, hold seven, exhale eight—specifically in dim light before bed to lengthen exhale and quiet rumination. Run four cycles seated or lying down through the nose when comfortable; stop if tingling or panic rises.
Pair with cool room, caffeine cutoff, and screens away—not as a substitute for sleep hygiene.
Common questions
-
Is a seven-second hold safe at night?
Most healthy adults tolerate moderate holds; shorten to four-four-six if holds feel stressful. Skip long holds if you have uncontrolled hypertension or feel dizzy—ask your clinician.
Related terms
Put 4-7-8 Sleep Onset into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.