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4-7-8 breathing for sleep

loops gently

A free guided 4-7-8 breathing timer for winding down at night. Shorten the hold if it feels uncomfortable. No sign-up.

breathe with the room
Your next breathReady when you are

0 breaths

In4
Hold7
Out8
Rest0

If you feel dizzy or light-headed, stop and breathe normally. Holds should never feel like a strain.

How it works

  1. Breathe in quietly for 4.
  2. Hold for 7, or less if that's more comfortable.
  3. Breathe out slowly for 8.
  4. Repeat a few times, then breathe normally.

Try another

Box breathing4 in, 4 hold, 4 out, 4 holdPhysiological sighTwo breaths in, one long outLonger out-breath4 in, 6 out

These tools are support, not treatment. If you're in danger or might hurt yourself, contact your local emergency services or a crisis line in your country now.

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