Free guided timer
4-7-8 Breathing Timer
A free guided 4-7-8 breathing timer. Follow the four second inhale, seven second hold and eight second exhale, with optional voice cues. No signup.
4-7-8
Four in, seven held, eight slowly out.
19 seconds per round. Sit or lie down somewhere you will not be interrupted, then press start.
Press start and follow the circle. The long exhale is the part that does the work, so let it run all the way to the end rather than finishing early and waiting.
This is the wind-down rhythm. A longer exhale than inhale shifts you toward the rest and digest side of your nervous system, which is the state both relaxation and sleep need.
The rhythm
- 1.Breathe in for 4 seconds.
- 2.Hold gently for 7 seconds.
- 3.Breathe out slowly for 8 seconds.
- One round
- 19 seconds
- Best for
- The hour before bed, and coming down after a stressful day.
The seven second hold should never tip into air hunger or panic. If it does, drop the hold and simply breathe in for four and out for eight until it feels easy.
Frequently asked questions
Is this 4-7-8 breathing timer free?
Yes. It runs in your browser with no signup and nothing to install. Open the page, press start and follow the circle.
Can I use this to fall asleep?
You can, though it tends to work better in the hour or two before bed than in bed itself. By the time you are lying there struggling, your mind usually needs a little time to settle rather than an instant switch.
The seven second hold feels like too much. What should I do?
Drop it. Breathe in for four and out for eight with no hold at all, and add the hold back once that feels comfortable. The full guide covers the easier variations in order.
How many rounds should I do?
Four rounds is a common starting point, which is a little over a minute. There is no need to stop there if it feels good, and the timer keeps looping until you press stop.
Do I need the sound on?
No. The circle carries the rhythm on its own, which matters for this one in particular since you may be running it in a dark room. Sound is optional and has its own volume control.
Other breathing timers
A timer only takes you so far
Being guided through it in person is a different thing entirely. Sessions run for individuals, private groups and workplace teams, in Sydney, Melbourne, Brisbane and online.