4-7-8 Breathing Timer
Dr. Weil's "natural tranquilizer" — guided with visual pacing
4-7-8 breathing is one of the most effective relaxation techniques in existence. Developed by Dr. Andrew Weil at the University of Arizona, it works by extending the exhale phase to nearly twice the inhale, creating deep parasympathetic activation. The technique: inhale through your nose for 4 seconds, hold for 7 seconds, exhale through your mouth for 8 seconds.
The 7-second hold is what makes this pattern uniquely powerful. It allows CO2 to build in the bloodstream, which paradoxically reduces the urge to breathe and creates deep physiological calm. The 8-second exhale then flushes that CO2, activating the vagus nerve and dropping your heart rate. After 4-6 cycles, most people feel profoundly relaxed.
This timer guides you through each phase with visual pacing — no need to count in your head. The animation expands during inhale, holds steady during the hold phase, and contracts during exhale. Optional audio cues mark each transition. Most people use it for sleep and anxiety, but it's also effective for anger management, pain tolerance, and general stress reduction.
Recommended Patterns
Jump into a guided 4-7-8 session. Visual pacer and optional audio cues. Set your duration and go.
Full guide: technique breakdown, common mistakes, variations, and the science behind why the hold phase matters.
4-7-8 is better for sleep and relaxation. Box breathing is better for focus and alertness. Here's when to use each.
When to Use It
- In bed — the most effective breathing pattern for falling asleep
- During anxiety — the long hold and exhale break the fight-or-flight cascade
- After an argument or stressful event — before you respond or make decisions
- On a flight or in a waiting room — when you need to calm down discreetly
- As a daily wind-down ritual — 4-6 cycles before bed to train your relaxation response
Frequently Asked Questions
How many cycles of 4-7-8 should I do?
Dr. Weil recommends starting with 4 cycles (about 75 seconds total). With practice, you can extend to 8 cycles. For sleep, keep going until you feel drowsy — most people are there within 4-6 cycles. There's no upper limit, but the first 4 cycles provide the largest effect.
Why is the hold phase so long?
The 7-second hold creates CO2 accumulation in the blood. This triggers chemoreceptors that activate the parasympathetic nervous system. It also reduces the urgency to breathe, creating a calm, surrendered state. If 7 seconds is too long initially, start with 4-5-6 and build up.
Can I do 4-7-8 breathing during the day?
Yes, but be aware it's heavily sedating. It's best for moments when you want deep relaxation, not alertness. If you need to stay sharp, use box breathing instead. 4-7-8 is ideal for: pre-sleep, anxiety attacks, anger management, and deliberate calm-down moments.
What if I can't hold my breath for 7 seconds?
Start with a shorter ratio: 3-5-6 or even 2-4-5. The key is maintaining the proportional relationship — the hold is longer than the inhale, the exhale is longer than the hold. Speed up the entire pattern if needed. With practice over 1-2 weeks, you'll comfortably reach the full 4-7-8 ratio.
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