4-7-8 breathing
Press start and follow the shape
3.2 breaths per minute
How to do 4-7-8 breathing
The 4-7-8 pattern has a long hold and an even longer exhale. Breathe in quietly through your nose for 4 seconds, hold for 7, then breathe out through your mouth for 8. One cycle takes 19 seconds. Many people repeat it four times, often in bed before sleep.
Counting to seven and eight while holding is the hard part. The timer counts for you and the shape shows exactly how far through each phase you are.
A gentler start
If the hold feels too long, keep the same proportions at a faster pace: 2-3.5-4. You can set this with the custom rhythm. Pair it with brown noise and a sleep timer for a quiet bedtime routine.
Tips for the long hold
Keep the tip of your tongue behind your upper front teeth and breathe out through your mouth with a soft whoosh. Do not force the hold; if you need to breathe, just start the next cycle. The goal is a slow, relaxed rhythm.
Questions
How many cycles of 4-7-8 breathing should I do?
A common starting point is four cycles, which takes a little over a minute. You can set the session to run longer.
Is 4-7-8 breathing good for sleep?
Many people use it as part of a bedtime routine. This page is a pacing tool and does not give medical advice.
Can I turn off the sound?
Yes. The tones are optional; the animation and countdown work without sound.