4-7-8 breathing timer
In for four, hold for seven, out for eight. The long exhale is the whole point, and the circle keeps you honest about it so you do not rush the end.
- Breathe in 4s
- Hold 7s
- Breathe out 8s
Take it with you in the app
This tool runs in your browser. Want it on your phone, with voice cues, background timing and a real alarm? Open the same tool in NanoTimer.
Open on your phoneOpens the right tab in NanoTimer on your iPhone.
Download on theApp StoreLink coming soon
How it works
- Sit or lie down. Four cycles is the usual starting dose.
- Breathe in through your nose while the circle grows, for four.
- Hold for seven while the circle sits still.
- Breathe out through your mouth for eight, slowly, while the circle shrinks. It should feel longer than comfortable at first.
Frequently asked questions
- Why is the exhale so much longer?
- That ratio is the mechanism: a slow, complete exhale is what makes the pattern feel calming rather than the counting itself. If eight is too long to sustain, keep the ratio and shorten everything, for example 2-3.5-4.
- Should I do this before bed?
- It is popular for that, and it is a reasonable wind-down. Be careful with claims though: it is a breathing exercise, not a sleeping pill, and it does not fix an actual sleep problem.
- I feel light-headed.
- Then stop and breathe normally. That usually means the holds are too long or you are pulling in more air than you need. Start with two cycles, keep the breaths small, and build up.
- Can I do this in the app?
- Yes. The NanoTimer app has a dedicated Breathe section: guided, adjustable breathing patterns, free.