No holdsBeginnerCalm
Equal Breathing
A beginner-friendly breathing technique with equal-length inhales and exhales and no breath holds.
Start timerTimer landing page
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.
Start the 3-minute guided breathing exercise
Follow the visual cue at a comfortable pace. You can pause or restart at any time.
Inhale
4-7-8 Breathing
Inhale4sHow to follow this breathing exercise
- Inhale through the nose for four seconds.
- Hold for seven seconds if comfortable.
- Exhale slowly for eight seconds.
- Repeat gently for a short session.
Other guided breathing timers
BeginnerGentleNo holds
Diaphragmatic Breathing
A belly-breathing pattern focused on gentle, lower-body expansion.
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.
Frequently asked questions
How do I use the 4-7-8 breathing timer?
Start with a short session, keep the breath comfortable, and follow the rhythm without forcing deep inhales or long holds.
What should I do if breath holds feel uncomfortable?
Shorten the session, skip the hold, or switch to an easier no-hold pattern such as equal breathing. Stop if you feel dizzy or tense.
Sources and further reading
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.