4-7-8 breathing
In for 4, hold for 7, out for 8.
Breathe in 4s · Hold 7s · Breathe out 8s
Time left: 5:04Breaths: 0 / 16
A relaxation exercise, not medical treatment. Stop if you feel dizzy, and breathe normally.
Nothing leaves your device
This tool runs entirely in your browser. What you type, play or record here stays on your device: nothing is uploaded or saved on a server.
How it works
- Sit or lie comfortably and choose how many minutes.
- Press Start: breathe in through your nose for 4 seconds while the circle grows, hold for 7, breathe out slowly through your mouth for 8 as it shrinks.
- Keep going until the chime; with the sound on you can close your eyes.
Frequently asked questions
- How does 4-7-8 breathing work?
- The long hold and the even longer breath out slow your breathing down, which many people find calming — it is popular for falling asleep.
- How many rounds should I do?
- Beginners often start with four breaths; a 2–5 minute session is enough. A 4-7-8 breath lasts 19 seconds, so five minutes is about 16 breaths.
- The hold is too long for me — what can I do?
- Keep the ratio but go faster, or choose Custom on the breathing exercise page with shorter counts, or the 5-5 coherence page, which has no hold.
- What if I feel dizzy?
- Stop and breathe normally. Long holds are not for everyone — choose coherence 5-5, which has no hold, or a custom pattern with shorter counts. If you have a heart or lung condition, ask your doctor first.
- Is anything recorded?
- No. The guide runs in your browser; it doesn’t use the microphone or send anything anywhere.