Free timer with visual guide + audio cues
| 4-7-8 Breathing | Extended Exhale | |
|---|---|---|
| Timing | 4-7-8 (19s cycle) | 4-8 (12s cycle) |
| Best For | Sleep, deep relaxation, pronounced calming effect | Gentle relaxation, beginners, continuous practice |
| Mechanism | 7-second hold adds intensity via CO2 buildup | 2:1 exhale ratio without the intensity of a hold |
4-7-8 is more powerful but less comfortable. Extended exhale is gentler and more sustainable. If you tolerate the 7-second hold well, 4-7-8 is faster for sleep. If holds make you anxious, extended exhale achieves similar results more gradually.
Which is better for sleep?
4-7-8 is more powerful — most users fall asleep faster with it. But if the 7-second hold causes anxiety, extended exhale is a better choice. The best technique is whichever one you'll actually use consistently.
Can I switch between them?
Absolutely. Many people start with extended exhale to wind down, then switch to 4-7-8 when they're ready for sleep. The extended exhale serves as a warm-up for the more intense technique.