10:18

10-Minute 4-7-8 Guided Breathing For Sleep

by Ashley Ahrens

Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
5

This breathing technique is a variation of Sama Vritti Breathing (Box Breathing), only the count has changed, and with the addition of some mouth breathing. Start with a full exhale through the mouth to empty the lungs. The inhales are through the NOSE for a count of 4. Then HOLD the breath for the count of 7. Followed by an exhale through the MOUTH for the count of 8. If the breath holds are uncomfortable, please skip them. This type of breath-work is suitable for: inducing sleep, reducing anxiety, and feeling a sense of inner calm and peace. Please note that the breathing session simply ends so you can drift off into sleep, ensure you are ready for bed when trying these out. This session is 10 minutes long.

Breathing TechniqueSleepAnxiety ReliefRelaxationBedtime4 7 8 BreathingPursed Lips BreathingBreath Holding

Transcript

This is your 10 minute guided 4-7-8 breathing.

You can do this one either laying down in bed,

Ready for bed,

Or seated and ready for bed in your PJs.

So laying down or comfortably seated,

Eyes are closed,

Take an exhale through pursed lips,

Inhale,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Exhale,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

Hold,

1,

2,

3,

4,

5,

6,

7,

Exhale,

1,

2,

3,

4,

5,

6,

7,

8,

Inhale,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8,

Hold,

1,

2,

3,

4,

5,

6,

7,

8.

Meet your Teacher

Ashley AhrensLondon, UK

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© 2026 Ashley Ahrens. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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