4-7-8 Breathing — 3 Minute Timer
~9 cycles — a solid calming session
Three minutes of 4-7-8 breathing delivers approximately 9 cycles — enough for a thorough nervous system downshift. At this duration, the cumulative effect of the extended exhale phases produces a noticeable wave of relaxation that most people can feel physically: shoulders drop, jaw unclenches, breathing deepens naturally.
This is the session length most commonly used for mid-day anxiety management and pre-sleep wind-down. It's long enough to fully engage the parasympathetic response but short enough to fit into any schedule. If you're choosing between box breathing and 4-7-8, choose 4-7-8 when the goal is relaxation rather than focus.
Benefits
- Deep parasympathetic engagement — noticeable physical relaxation
- Ideal pre-sleep wind-down length
- Effective for mid-day anxiety management
- Better for relaxation than box breathing at equal duration
Frequently Asked Questions
Is 3 minutes of 4-7-8 breathing good for sleep?
Yes — 3 minutes is an excellent pre-sleep dose. Many users report falling asleep within 5-10 minutes after a 3-minute session. For chronic insomnia, try building up to 5 minutes.
How is 4-7-8 different from box breathing for a 3-minute session?
Box breathing (4-4-4-4) produces calm alertness — good for focus. 4-7-8 produces deeper relaxation due to the longer exhale and hold — better for sleep and anxiety reduction.
Related Breathing Exercises