4-7-8 Breathing
Best for: A slower evening rhythm with brief holds — often used to wind down, not as a sleep treatment.
Breathe In
In Breath Tempo
This is the actual timer setup used by the app. Change the preset if you want a softer or longer version before starting.
- Selected preset
- Gentle · 4 cycles · scaled ratio
- Rhythm
- Breathe In 3 sec · Hold 5 sec · Breathe Out 6 sec
- Breath holds
- Fixed holds only
- Safety level
- Moderate
This practice can start directly from the timer, but comfort still matters more than finishing.
Related goals
Use this rhythm inside a broader path for sleep, focus, stress, or a first gentle session.
How to practice
The 4-7-8 pattern is a slow, evening-friendly rhythm: breathe in for a count of four, hold for seven, and breathe out for eight, so the exhale is always the longest part. Begin with a full, quiet breath out through the mouth, then breathe in softly through the nose as the timer guides you. Keep the hold relaxed and let the long exhale drain away without forcing it. The ratio matters more than the exact seconds — keep it even and unhurried.
This rhythm is often used to wind down in the evening or to step back from a stressful moment, not as a treatment for sleep problems or anxiety. If a seven-count hold feels long, use the gentler preset or shorten the hold; the breath should never feel like a struggle. Practise seated or lying down, and ease off the counts if you start to feel light-headed. Two to four rounds are plenty to begin with.
- 1Breathe In· 3s
- 2Hold· 5s
- 3Breathe Out· 6s
Articles about this exercise
A little background reading, before or after your session.