4-7-8 Breathing Timer

How to use it

1. Sit comfortably
   Rest the tip of the tongue behind the top teeth if you like the classic form - it is optional.
2. Follow the circle
   In through the nose for 4, hold for 7, out through the mouth for 8. Three or four cycles is a common dose.
3. Keep it gentle
   The 7-second hold is the hardest part. If it strains, shrink every count (3-5-6 works) - the ratio matters more than the numbers.

When 4-7-8 helps

The long hold and even longer exhale make this one of the slowest common patterns - which is why so many people reach for it before sleep. It is a skill that gets easier with practice. If holds are not for you, extended exhale delivers a similar wind-down without them. Read more about 4-7-8 breathing and breathing safety.