4-7-8 vs. Coherent Breathing: Which Breath Technique Is Right for You?

A nervous system-informed guide to calming your body with the breath

Welcome In

Breath is one of the simplest and most powerful tools you have to regulate your nervous system—no equipment required. But not all breathwork is the same. In this article, we’ll compare two popular techniques—4-7-8 breathing and Coherent Breathing—and help you decide which might be the best fit for your current state.

This isn’t about getting it “right.”
It’s about noticing what your body responds to.
Let’s explore.

Why Breath Matters for Regulation

Your breath is directly connected to your autonomic nervous system—the part of your body that controls stress responses like fight, flight, freeze, and rest-and-digest.

When you breathe slowly and intentionally, you activate the parasympathetic system—your body’s built-in relaxation response.

As Dr. Andrew Huberman shares:

“Physiological sighs—two inhales followed by a long exhale—are one of the fastest ways to downshift from stress.”

Different breath patterns can influence different parts of the nervous system. And the key is matching the right tool to your current state.

Technique 1: 4-7-8 Breathing

The Pattern:

• Inhale through the nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale through the mouth for 8 seconds
• Repeat 4–6 rounds, ideally seated or lying down

Why It Works:
This technique is designed to slow the heart rate, reduce anxiety, and help induce sleep.

• The long exhale activates the vagus nerve, helping your body move out of fight-or-flight.
• The pause (7-second hold) gives the brain space to settle and creates a state of stillness.

Best for:

• Overthinking before bed
• Post-adrenaline crash
• When you’re in a safe space and ready to fully downshift

Caution:
If you’re feeling dissociated or “checked out,” the 7-second breath hold may feel too intense or disorienting. In that case, try a gentler approach (like coherent breathing below).

Technique 2: Coherent Breathing

The Pattern:

• Inhale for 5–6 seconds
• Exhale for 5–6 seconds
• No breath holds
• Use a timer or app (e.g., Insight Timer, Breathwrk) or simply count along
• Repeat for 3–10 minutes

Why It Works:
This method brings your heart rate and breath into alignment (a state called heart rate variability coherence).

• Backed by the HeartMath Institute, coherent breathing improves focus, mood, and emotional regulation
• It’s gentle, rhythmic, and easy to sustain—even for beginners

Best for:

• Regulating during the workday
• Grounding before/after emotional conversations
• Starting your morning with calm focus

Bonus:
It’s safe for nearly all nervous system states, including when you're hypoaroused (numb, flat, checked out).

What the Research Says

• 4-7-8 breathing has been shown to reduce anxiety and cortisol levels, particularly before sleep (PubMed, 2020)
• Coherent breathing supports cognitive flexibility and improves vagal tone—a marker of nervous system resilience (HeartMath, 2022; Porges, 2017)
• Slower, controlled breathing enhances interoception—your ability to sense internal body cues, which is a cornerstone of somatic awareness (PMC, 2021)

How to Choose What’s Right for You

The best breathwork is the one that your body feels safe doing. Start small, stay curious, and adjust as needed.

🧭 Try This Now:

Set a timer for 3 minutes and try one of the techniques above.
Afterward, ask yourself:

“Do I feel more grounded, clear, or aware?”
“Did I feel safe and supported while breathing?”

There’s no perfect answer. This is a relationship with your body—and it builds with practice.

 Final Note

Breath is both a mirror and a medicine.
Some days, you’ll need slower exhales. Other days, just a moment of rhythm will do.

The more you learn to listen, the more your breath will guide you home.

Explore more resources in the Embodied Learning Library, or check out the Nervous System Reset Guide for more somatic tools.

With breath and balance,
Nicole

📚 Cited & Inspired By:

• Dr. Andrew Huberman, Huberman Lab (2022)

• HeartMath Institute Research Center

• Dr. Stephen Porges, Polyvagal Theory

• PubMed & PMC studies on breathwork, HRV, and vagal tone

• Insight Timer + Breathwrk App Methodology

➡️ Download the Free Nervous System Reset Guide