4-7-8 Breathing Timer
Guided pacer · 4-7-8 · press start, no signup.
The 4-7-8 technique is a simple breathing exercise popularized by Dr. Andrew Weil: inhale through the nose for 4 seconds, hold for 7, then exhale slowly through the mouth for 8. The long exhale activates the body's relaxation response, which is why it's often used for sleep and anxiety.
Follow the expanding and contracting circle to pace each breath. Start with four cycles and build up as it becomes comfortable.
Tip: Keep the tip of your tongue against the ridge behind your upper teeth throughout, and make the exhale a soft "whoosh" — the extended out-breath is what calms the nervous system.
Frequently asked questions
What is the 4-7-8 breathing technique?
A breathing exercise where you inhale for 4 seconds, hold for 7, and exhale for 8. The long exhale triggers the parasympathetic ("rest and digest") response, promoting calm.
Does 4-7-8 breathing help you sleep?
Many people find it helps them fall asleep by slowing the breath and calming the mind. Doing a few cycles in bed is a common bedtime routine.
How many times should I repeat it?
Start with four cycles. As it becomes comfortable you can work up to eight. Stop if you feel lightheaded.
More breathing & meditation
FlipFocus has these breathing guides plus meditation soundscapes in the full app.