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4-7-8 Breathing
A longer exhale pattern often used as a wind-down routine.
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4-7-8 Breathing Timer
4-7-8 breathing pairs a four-second inhale with a seven-second hold and an eight-second exhale. It is commonly used as a wind-down breathing routine.
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Start timerHow the 4-7-8 breathing timer works
The timer guides a repeating 4-7-8 pattern: inhale for four seconds, hold for seven seconds if comfortable, and exhale slowly for eight seconds.
Use it gently
Because this method includes a longer hold, beginners may prefer a shorter session or a no-hold method first. Stop if you feel lightheaded or uncomfortable.
- Try one minute before longer sessions.
- Do not force the hold.
- Switch to equal breathing if needed.
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General safety note
Breathing exercises on this site are general wellness education. They are not medical advice. Stop if you feel dizzy, faint, short of breath, or uncomfortable, and consult a qualified healthcare professional for respiratory, cardiovascular, neurological, or mental health conditions.