4-7-8 breathing timer

How to do 4-7-8 breathing

1. 1

   Sit and settle. Sit upright with your shoulders loose and rest the tip of your tongue behind your top teeth. Exhale fully through your mouth before you start.

2. 2

   Inhale for 4 seconds. Breathe in quietly through your nose while the circle expands and the timer counts down from 4.

3. 3

   Hold for 7 seconds. Keep the breath in, without straining, until the hold phase finishes.

4. 4

   Exhale for 8 seconds. Breathe out slowly through your mouth as the circle shrinks. That completes one cycle.

5. 5

   Repeat four cycles. Four cycles is enough for most people. Stop earlier if you feel lightheaded, and build up slowly with practice.

This is a relaxation practice, not medical advice. If you have a breathing or heart condition, or you feel unwell during the exercise, stop and speak to a clinician.

Common questions

How does 4-7-8 breathing work?

The long exhale takes more time than the inhale, which lengthens the out-breath relative to the in-breath. Slow, extended exhaling is the part of the pattern most often associated with a settled, less activated feeling.

How many cycles should I do?

Start with four cycles, once or twice a day. Add more only if it stays comfortable — stop if you feel dizzy or short of breath.

When is the best time to use it?

Common moments are before sleep, before a stressful conversation, or as a reset before you open your phone and start scrolling.