Breathing timer
4-7-8 breathing timer
Breathe in for four as the circle grows, hold for seven, and let a long breath out for eight as it settles.
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How 4-7-8 breathing works
The pattern is built around the out-breath, which is twice as long as the in-breath. One round takes nineteen seconds. Start with four rounds, a little over a minute, and add more once it feels comfortable.
When to use it
Most people use 4-7-8 to wind down in the evening or in bed with the lights off. If seven feels too long to hold, count a little faster and keep the proportions, or drop the hold and simply breathe out for longer than you breathe in.
Read the full guide to 4-7-8 breathing
Breathe comfortably and stop if you feel lightheaded. This timer is a relaxation aid and is not medical advice.