This free 4-7-8 breathing timer guides you through one of the simplest and most calming breathing techniques: breathe in for 4, hold for 7, and exhale slowly for 8. There’s no sign-up and no ads — just press start and follow the circle, or close your eyes and follow the chime. And because every body is different, you can adjust each part of the pattern to suit your own lungs.
4-7-8 Breathing · fully adjustable
The classic 4-7-8 pattern is set by default: breathe in for 4, hold for 7, exhale for 8. Everyone’s lungs are different, so adjust any number to suit you — or set Hold to 0 to skip it. Follow the circle, or close your eyes and follow the chime.
How to Use the 4-7-8 Breathing Timer
The timer paces each phase for you, so you can keep your eyes open to follow the circle or close them and follow the gentle chime.
- Set your pattern: The classic 4-7-8 rhythm is set by default — inhale for 4, hold for 7, exhale for 8. You can adjust any of the three numbers to suit you, or set the hold to zero to skip it.
- Choose your rounds: Pick how many minutes you’d like to practice. Five minutes is a good place to start.
- Press start: After a short “get ready” moment, the circle expands as you breathe in, stays full as you hold, and contracts as you breathe out.
- Follow the rhythm: A soft chime marks the start of each phase, so you can settle into the pattern without watching the screen.
- Save it for later: Bookmark this page so your 4-7-8 breathing timer is always ready for your next session.
What Is 4-7-8 Breathing
The 4-7-8 breathing technique is a simple pattern of paced breathing: you inhale quietly through the nose for a count of 4, hold the breath for 7, and exhale slowly and completely through the mouth for 8. The long, gentle exhale is the heart of the method — it’s nearly twice the length of the inhale, which is what gives the technique its calming quality.
The pattern was popularized by Dr. Andrew Weil, who drew on ancient yogic breathing (pranayama) to create a technique that’s easy to remember and can be done almost anywhere. Its simplicity is part of its appeal: no equipment, no experience, and just a minute or two of your time.
The Benefits of 4-7-8 Breathing
Slow, extended exhales like the ones in 4-7-8 breathing are widely used as a way to calm the body and quiet the mind. Lengthening the out-breath is thought to support the body’s natural “rest and digest” response — the calming side of the nervous system — helping to ease tension and slow a racing mind.
Many people use 4-7-8 breathing in the evening to unwind before sleep, or in the moment to settle nerves before something stressful. Research into slow breathing suggests it can help reduce feelings of stress and support a calmer state, though experiences vary from person to person. Most people simply notice that a few rounds leave them feeling a little slower and more settled.
Why We Made This Timer Free and Fully Adjustable
Most 4-7-8 timers lock you into the exact 4-7-8 counts. But lung capacity and comfort differ from person to person, and a pattern that feels natural to one person can feel like a strain to another. So we made ours fully adjustable — 4-7-8 is simply the starting point, and you can tune each phase to your own breath — and completely free, with no account and no sign-up. It’s a small, quiet tool, built to get out of your way so you can simply breathe.
Looking for a different rhythm? Try our box breathing timer or our silent meditation timer. You can also explore all our timers together, or read more about [mindfulness] and its science.
A Gentle Note
The 4-7-8 technique is gentle and suitable for most people. Still, if you have a heart or respiratory condition, feel light-headed, or are pregnant, ease off and check with a healthcare professional before making it a regular practice. It’s common to feel slightly dizzy the first few times if the exhale feels long — if so, shorten it, or simply breathe normally. Breathing should always feel comfortable, never forced.