4-7-8 breathing timer
4-7-8 breathing is in for 4 seconds, hold for 7, out for 8, with no pause before the next breath in. Press start and follow the shape, or turn on the tone and close your eyes.
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What is 4-7-8 breathing?
The name is the pattern: 4 counts in, 7 held, 8 out. The out-breath is twice as long as the in-breath, and the hold is the longest pause of the four patterns on this site.
One round takes 19 seconds, about 3.2 breaths a minute. In Tinybreath it is the pattern for bedtime: the tone and the tap keep count, so you can do it in the dark with your eyes closed.
How to do it
- 1Breathe all the way out.
- 2Breathe in quietly through your nose for 4 seconds.
- 3Hold your breath for 7 seconds.
- 4Breathe out slowly through your mouth for 8 seconds.
- 5Start the next breath in straight away. There is no hold at the bottom.
How long should you do it?
Start with a few rounds. One minute is about 3 of them, and the 7 second hold can feel long at first.
Five minutes is about 16 rounds. If you feel lightheaded, stop and breathe normally.
Questions
Why is there no fourth number?
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Because there is no hold after the out-breath. The next breath in follows straight away, so the timer shows three phases, not four.
Can I do 4-7-8 breathing lying down?
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Yes. Lying in bed is a common time to do it. Turn on the tone, close your eyes and let it count for you.
Tinybreath is a relaxation timer, not a medical device. It makes no diagnosis and treats no condition. If a pattern makes you dizzy or uncomfortable, stop and breathe normally.
The same timer, with your eyes closed.
On this page you have to watch. The Tinybreath app for iPhone paces 4-7-8 breathing with a soft tone to breathe in, a lower one to breathe out and a gentle tap at every turn, so you never have to look or count.
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