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4-7-8 Breathing Timer

Inhale for 4, hold for 7, exhale for 8. A classic wind-down pattern for racing thoughts and bedtime.

Inhale

4

0:00 / 5:00

Inhale for 4, hold for 7, exhale for 8 — a classic wind-down pattern for sleep and racing thoughts.

Continue with a guided session

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How to use this tool

  1. Press Start and follow the expanding circle.
  2. Optional: enable audio cues or Eyes-closed mode.
  3. Breathe comfortably — shorten counts if you strain.
  4. When finished, try a guided session from the suggestions below.

FAQ

Who created 4-7-8 breathing? +

Dr. Andrew Weil popularized this pattern as a relaxing breath based on yogic pranayama.

How many cycles should I do? +

Start with four cycles. Stop if you feel lightheaded.

Is this a sleep meditation? +

It is a breath pacer. Pair it with a guided sleep session if you want a spoken track.

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Wellness tool only — not medical advice. If you feel lightheaded, return to normal breathing. Seek professional help for ongoing anxiety, panic, or sleep disorders.