What is 4-7-8 breathing?

4-7-8 breathing is a paced breathing exercise where you inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds before repeating.

How many rounds of 4-7-8 breathing should I do?

Many beginners start with 3 or 4 rounds. This timer includes short presets and adjustable sessions so you can stop whenever the rhythm feels like enough.

Can I change the 4-7-8 timing?

Yes. The default is 4-7-8, but you can adjust the inhale, hold, and exhale seconds if you need a gentler pace.

Calm guided breathing

4-7-8 Breathing Timer

Follow the classic inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds rhythm. Use the big visual guide, optional sound cues, and short session presets.

Ready

4 4 rounds • about 1:16

Customize the 4-7-8 timer

Inhale seconds Hold seconds Exhale seconds Rounds

How to use this 4-7-8 breathing timer

Sit comfortably and relax your jaw, shoulders, and hands.
Press start and follow the inhale, hold, and exhale prompts.
Keep the inhale easy and the exhale slow rather than forced.
Pause or shorten the timing if you feel lightheaded or uncomfortable.

When a guided breathing timer helps

A 4-7-8 breathing timer is handy before sleep, after stressful calls, before presentations, or anytime counting in your head makes it harder to settle down. The screen gives you the next cue so you can simply follow along.

4-7-8 breathing timer FAQ

What does 4-7-8 mean?

It means inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. After the exhale, the timer loops back to the next inhale.

Is 4-7-8 breathing good before sleep?

Many people use it as a calming bedtime routine because the slow exhale gives the body a clear downshift cue. Keep the pace comfortable and stop if it does not feel good.

Why does this timer have a gentle beginner preset?

The full 7-second hold can feel long for some beginners. The gentle preset keeps the same idea with shorter 3-5-6 timing.

Is this medical advice?

No. This is a simple timing tool. If you have breathing, heart, panic, pregnancy, or medical concerns, follow guidance from a qualified professional.