4s Inhale · 7s Hold · 8s Exhale

4-7-8 Relaxing Breath Timer & Guide

Natural Nervous System Tranquilizer for Sleep & Anxiety — Falling asleep faster, nighttime racing thoughts, and deep relaxation.

Ready4s

Press Start below to follow the visual rhythm.

The Science Behind 4-7-8 Relaxing Breath

Popularized by Dr. Andrew Weil and rooted in classical pranayama, the extended 8-second exhale is twice as long as the inhale, triggering a strong parasympathetic brake that slows your heart rate.

How to Practice

Place the tip of your tongue gently behind your upper front teeth.
Inhale quietly through your nose for a count of 4 seconds.
Hold your breath comfortably for 7 seconds.
Exhale audibly through your mouth with a soft whoosh for 8 seconds.

Key Benefits

Helps quiet racing thoughts in bed when trying to fall asleep
Activates the parasympathetic rest-and-digest response via prolonged exhalation
Improves heart rate variability (HRV) with consistent evening practice

Frequently Asked Questions

How many rounds of 4-7-8 breathing should I do at bedtime?

Start with 4 to 6 full cycles. Because the 7-second hold and 8-second exhale are deep, 4 to 6 cycles are usually enough to induce drowsiness.

Why is the exhale twice as long as the inhale?

When you inhale, your heart rate slightly speeds up; when you exhale, your vagus nerve signals your heart to slow down. Doubling the exhale maximizes relaxation.