Free breathing timer
4-7-8 breathing timer
4-7-8 breathing means breathing in for 4 seconds, holding for 7, and breathing out for 8. One round takes 19 seconds. Start with two to four rounds, and use the gentler 3-5-6 count if the full pattern feels long.
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4 rounds · 1:16
How to do 4-7-8 breathing
- Sit or lie down and let your shoulders drop.
- Breathe in quietly through your nose for 4 seconds.
- Hold comfortably for 7 seconds.
- Breathe out slowly for 8 seconds.
- Repeat for two to four rounds, then go back to normal breathing.
Breathe safely
Shorten or skip the holds if you feel dizzy, short of breath, or panicky. If you have a heart or lung condition, are pregnant, or have panic attacks, check with a clinician before practicing breath holds.
Want the background, variations, and benefits? Read our guide: 4-7-8 Breathing: A Gentle Guide to the Relaxation Technique.
Other breathing patterns
| Pattern | Rhythm (seconds) | One round | Best for |
|---|---|---|---|
| Box breathing | 4-4-4-4 | 16 seconds | A quick, structured reset before a meeting or after hard news |
| Coherent breathing | 5.5 in, 5.5 out | 11 seconds | A longer, steady practice with no breath holds |
| Physiological sigh | 2 + 1 in, 6 out | 9 seconds | Fast relief when you feel tense, with no holds |
| Anulom Vilom | 4 out, 4 in, each side | 16 seconds | Settling a busy mind before meditation or sleep |
| Bhramari | 4 in, 6 hum | 12 seconds | Quieting mental noise when counting feels like too much |
Frequently asked questions
How many rounds of 4-7-8 breathing should I do?
Two to four rounds is plenty for a beginner, which takes about one minute. Stop sooner if the hold starts to feel effortful.
Does 4-7-8 breathing help you fall asleep?
It can make a calmer transition to bed for some people, mainly because of the long exhale. It can't guarantee sleep, so treat it as one part of a wind-down routine.
What if I can't hold my breath for 7 seconds?
Turn on shorter counts for a 3-5-6 rhythm. The point is an exhale that is longer than the inhale, not hitting the full numbers.
Sources
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.