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Breathwork

4-7-8 Breathing

3 min, 24 phases

Four in, seven hold, eight out — slow and long

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How this timer works

8 rounds of Breathe in (4 sec), Hold (7 sec), and Long exhale (8 sec). It starts with Settle (25 sec) and ends with Free breathing (30 sec). A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. A singing bowl rings as each longer step ends. It closes with “That's the end. Sit for a moment before you get up.”

Read the guide: 4-7-8 breathing: how to do it, and when to use it

Structure

26 steps, 3 min

  1. Settle

    Settle in and let your jaw unclench. Rest your tongue behind your top teeth. The out-breath is the long one, twice as long as the in-breath.

    SETTLE

  2. Repeats 8 times

    1. Breathe in

      In through your nose

      PHASE

    2. Hold

      Hold it easy

      PHASE

    3. Long exhale

      Out through your mouth, all the way

      PHASE

  3. Free breathing

    Nicely done. Stop counting now and breathe normally for a moment.

    SETTLE

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