Four-seven-eight breathing is inhale for four, hold for seven, exhale for eight, a pattern used before sleep.
The long exhale is the point. In 📝Breathwork it is one ratio among several, not a medical sleep treatment and not a required protocol. If seven or eight is too long, the numbers shrink and the hold can drop. The nose is the default; holds are never forced.
Clients feel a wave toward sleep or toward settling. Dizziness, panic, or tingling means the hold or the exhale is too much. Chest pain is a stop. This is not a hyperventilation drill.