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4-7-8 belly breathing

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4-7-8 belly breathing

  1. Lie on your back or sit in a comfortable position. For comfort when lying down, you can put a pillow under your head and knees.
  2. Put one hand on your belly just below your ribs and the other hand on your chest.
  3. Take a deep, slow breath through your nose and into your belly. Silently count to 4 as you breathe in.

    You should feel the hand on your belly move out, while the hand on your chest does not move.

  4. Hold your breath, and silently count from 1 to 7.
  5. Breathe out through your mouth. Breathe out completely as you silently count from 1 to 8.

    Try to get all the air out of your lungs by the time you count to 8.

  6. Repeat these steps 3 to 5 times.

Current as of: May 1, 2026

Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: May 1, 2026

Author: WebMD Ignite Staff

Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

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This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.