4-7-8 breathing timer — free guided pacer

Press start and breathe with the circle. This 4-7-8 breathing timer counts the pattern for you — in through the nose for four, hold for seven, out through the mouth for eight — so the long exhale stays long even when your attention wanders.

Before you begin. RhythmRx is a wellness practice app, not medical advice, and this timer is not a treatment for any condition. Paced breathing suits most healthy adults, but if you have a heart or lung condition, are pregnant, or feel faint, dizzy or short of breath at any point, stop and speak to a doctor. Never practise a breathing pattern while driving or in water.

What the 4-7-8 pattern actually is

The 4-7-8 pattern is a paced breathing technique popularised by Dr Andrew Weil. You breathe in through the nose for a count of four, hold for a count of seven, then release the breath through the mouth for a count of eight. One round takes nineteen seconds, so four rounds — the usual starting dose — takes a little over a minute.

The defining feature is that the exhale is twice as long as the inhale. Extended exhales are associated with a shift towards the calmer, rest-and-digest side of the nervous system, which is why this pattern is the one people most often use at night rather than before a meeting. It is designed for winding down; it is not a sleeping pill and it is not a treatment for insomnia.

How to use this timer

The timer above is the page. It runs entirely in your browser, starts on the first tap, and asks for nothing — no account, no email, no app install. The circle is the pacer: breathe in while it expands, stay still while it holds at full size, and let the breath go while it shrinks back down. The number in the centre is the seconds remaining in the current phase for anyone who prefers a countdown.

Seven seconds of holding is genuinely long if you are new to it, and that is normal. The usual advice is to keep the ratio rather than the exact seconds: if 4-7-8 feels like a strain, run 2-3.5-4 at double speed until the pattern is comfortable, then come back. On a phone the timer vibrates briefly at each phase change on supported devices, so you can practise lying down with your eyes shut.

When people use 4-7-8 breathing

The most common use is at bedtime, as the last thing before lights out, because the long exhale suits winding down rather than sharpening up. The second most common is in the middle of the night after waking, where having something to count gives the mind a job other than replaying the day. Some people also use a couple of rounds after a stressful phone call or before a difficult conversation.

What it is not is a rescue technique for acute panic — long breath holds can feel unpleasant when you are already short of breath, and a pattern without holds is usually kinder in that moment. Our wider guide to breathing exercises sets out which pattern people tend to reach for in which situation.

4-7-8 compared with box and coherent breathing

Think of the three common patterns as three different jobs. The box breathing timer keeps all four phases equal at four seconds, which is designed for staying steady and alert under pressure. The coherent breathing timer removes the holds entirely and settles you at roughly five and a half breaths a minute, the pace most used in heart-rate-variability research. 4-7-8 is the wind-down end of that range, with the longest exhale of the three.

If you want all of them on one sheet next to your bed, the free printable breathing card has the counts written out so you do not need a screen at all.

Building an evening routine around it

A pattern only helps if you actually run it, and evening is the easiest slot to protect because it is bounded by something you already do every night. Attaching four rounds to an existing cue — phone on the charger, light off, head on the pillow — works far better than an intention to breathe more.

RhythmRx exists for that second part. The app guides the same patterns, keeps a streak so the habit has a spine, and lets you log how rested you felt the next morning so you can see whether the routine is doing anything for you. It is free to start, and Premium is $4.99 a month or $19.99 once.

Frequently asked questions

What is a 4-7-8 breathing timer?

It is a pacer that counts the three phases of the 4-7-8 pattern so you do not have to: four seconds breathing in through the nose, seven seconds holding, and eight seconds breathing out through the mouth. The RhythmRx timer runs in your browser with an expanding circle and needs no signup.

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

Four rounds is the usual starting point, which takes a little over a minute. Many people build to eight rounds once the counts feel easy. Stop earlier if you feel light headed rather than pushing through.

What if holding for seven seconds is too long?

Keep the ratio and shorten the seconds. Running the pattern at half speed, roughly two in, three and a half hold, four out, gives you the same shape at a comfortable length. You can also use a pattern with no holds at all, such as coherent breathing.

Does 4-7-8 breathing help you sleep?

It is a relaxation practice that many people use before bed, and slow breathing with a long exhale is associated with a calmer state. It is not a treatment for insomnia or any other condition, and RhythmRx offers wellness guidance rather than medical advice.

Is it safe to do 4-7-8 breathing every day?

Short daily sessions suit most healthy adults. Because this pattern includes a long breath hold, take care if you have a heart or lung condition or are pregnant, and stop and speak to a doctor if you feel faint, dizzy or short of breath.

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