RepOutFree tools › 4-7-8 breathing
4-7-8 breathing timer
Breathe in for 4 seconds, hold for 7, then breathe out slowly for 8. The long exhale is the point: follow the circle as it slowly empties.
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How to do 4-7-8 breathing
- Rest the tip of your tongue just behind your upper front teeth, and keep it there.
- Breathe out fully through your mouth.
- Breathe in quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out through your mouth for 8 seconds, with a soft whoosh.
That's one round. Start with four rounds, then breathe normally. The technique was popularized by Dr. Andrew Weil, based on pranayama breathing from yoga.
4-7-8 breathing for sleep
Many people use 4-7-8 lying in bed with the lights off. Turn on sound above and close your eyes: the tones mark each step, so you don't need to watch the screen. If you lose count, just pick up at the next breath in. The ratio matters more than the exact speed, so if 7 and 8 feel long, count faster and keep the 4:7:8 shape.
Common mistakes
- Gulping the breath in. The inhale should be quiet and easy, not a big gasp before the hold.
- Rushing the exhale. If you run out of air early, take a slightly smaller breath in.
- Doing too many rounds at first. Long holds can make you lightheaded. Stay at four rounds until it feels natural.
Use it to ride out an urge
A craving, a doom-scroll or an urge usually peaks and fades within minutes. Four rounds of 4-7-8 take about 76 seconds: long enough to stop acting on autopilot. If you can move, a quick set of push-ups works even faster.
Stop if you feel dizzy, and check with a doctor first if you're pregnant or have a heart or lung condition.
Questions
How many times should I do 4-7-8 breathing?
Start with four rounds, once or twice a day. After a few weeks some people build up to eight rounds.
Can I do 4-7-8 breathing faster?
Yes. If the holds feel too long, count faster. Keeping the 4:7:8 ratio matters more than the exact seconds.
Is 4-7-8 breathing better than box breathing?
Neither is better. 4-7-8 has a long exhale that many people find relaxing before sleep. Box breathing is evenly balanced and is often used to stay calm and focused.
More free tools
- Box breathing4-4-4-4 pacer with an adjustable count.
- Physiological sighDouble inhale, long exhale. Cyclic sighing.
- Coherent breathingSlow, even breaths at about 5.5 per minute.
Have the same tool on your iPhone
RepOut turns the moment an urge hits into a short drill: breathing, push-ups, squats and more, with the camera counting your reps and a streak that grows every day.
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