4-7-8 breathing timer
In for four, hold for seven, out for eight. The ring shows where you are in each round and the lantern swells and settles with your breath.
Press start when you are ready
How to do 4-7-8 breathing
This pattern is often called the relaxing breath and is taught by Dr Andrew Weil. Sit with your back straight and rest the tip of your tongue on the ridge just behind your upper front teeth, keeping it there throughout.
- Breathe out completely through your mouth with a soft whoosh.
- Close your mouth and breathe in quietly through your nose for 4.
- Hold your breath for 7.
- Breathe out through your mouth, whooshing, for 8. That is one round.
Dr Weil describes four rounds as one practice, which is the default here.
Count speed
The ratio matters more than the clock: the out-breath is twice as long as the in-breath. If the seven-count hold is a struggle, choose the quicker speed and keep the ratio; with practice, slow it down. If you feel lightheaded, stop and breathe normally.
Sources
- Weil A. Breathing Exercises: 4-7-8 Breath. DrWeil.com.
- Vierra J, Boonla O, Prasertsri P. Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports 2022;10(13):e15389. doi:10.14814/phy2.15389
Questions
Why breathe out through the mouth?
The whooshing breath out through slightly pursed lips makes the long exhale easy to pace and to hear. Breathe in through your nose, quietly, every time.
Can I use 4-7-8 breathing to fall asleep?
Many people use a few rounds in bed to wind down. It is a relaxation exercise, not a sleep treatment; if you often lie awake, talk to a doctor.
What if I cannot hold for seven?
Use the quicker count speed: every phase shrinks but the 4 : 7 : 8 ratio stays the same. You can also try the even or long-exhale rhythms on the guided patterns page, which have no hold at all.