4-7-8 Breathing Timer
Breathe in for four, hold for seven, out for eight — the long exhale is the fastest lever you have for switching off a racing mind. Follow the circle below to fall asleep or defuse anxiety, free and in your browser.
Paused
Pattern: Inhale 4s · Hold 7s · Exhale 8s. Runs in your browser — nothing to install.
How to use the 4-7-8 breathing timer
- 1Exhale completely
Begin by emptying your lungs through your mouth with a soft whoosh.
- 2Inhale for 4 seconds
Close your mouth and breathe in quietly through your nose for a count of four.
- 3Hold for 7 seconds
Hold your breath for a count of seven, staying relaxed.
- 4Exhale for 8 seconds
Exhale slowly through your mouth for a count of eight. That's one cycle — repeat for four cycles to start.
New to this pattern? Read the full 4-7-8 Breathing guide.
Go deeper
This is the timer. Inhale is the practice.
The web pacer is free forever. When you want to close your eyes and be guided — with sound, offline, and every pattern — that lives in the app.
$7.99 once · no subscription · iPhone & Mac
- Calming guided sound and voice, not just a visual
- The full library of patterns — box, 4-7-8, Wim Hof, coherent and more
- Runs with the screen off, so you can close your eyes
- A live brainwave visual tuned to each technique
- Mood matcher — tell it how you feel, it picks the breath
- Session history and gentle milestones, fully offline
4-7-8 Breathing Timer FAQ
How many rounds of 4-7-8 should I do?+
Start with four cycles — the goal marked under the timer — and build up to eight as it becomes comfortable. Most people feel drowsy within a few rounds.
Can I use this in bed to fall asleep?+
Yes. It works with your eyes half-closed, but a bright screen isn't ideal at bedtime — the Inhale app guides the same pattern with sound and a dimmed display so you can keep your eyes shut.
What if I can't hold my breath for 7 seconds?+
Keep the 4-7-8 ratio but scale it down, e.g. 2-3.5-4. The proportions matter more than the exact seconds. The Inhale app lets you set a pace that fits you.