4–7–8 Breathing

A counted breathing guide, free in your browser. Review the pattern and open the visual pacer when you are ready.

How to practise

Breathe in for four counts, pause for seven, and breathe out for eight.

This pattern includes a relatively long pause and exhale. Counts do not have to be full seconds: choose a comfortable pace instead of trying to reach a target.

Using the timer

The default practice stops after four cycles. Use the detail screen to review or adjust the pattern before beginning.

No account, subscription, or headphones are required. You start the session yourself; opening this guide does not start a timer or audio.

Keep it comfortable

Do not force a deep breath or a long hold. If you feel dizzy, breathless, or uncomfortable, stop and breathe normally. Practise while settled somewhere safe, not while driving or in water. If you have been given breathing advice for a health condition, follow that guidance.

What should I expect?

This is a pacing aid, not a test or a promise of relief. You do not need to achieve a score. Evidence about slow breathing does not establish that one counting pattern is best for everyone.

Learn about resonance-frequency breathing and the limits of this app, or choose a different breathing guide.