4-7-8 breathing timer

How to do 4-7-8 breathing

1. Breathe in quietly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly and fully for 8 seconds.

When it helps: winding down before sleep, calming anxious thoughts, or settling after a stressful moment.

Tip: sit or lie down for your first sessions. The long hold can feel intense — if you get light-headed, stop and breathe normally. The default session is 90 seconds, about four rounds.

Learn more about 4-7-8 breathing →

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