Free Tool
4-7-8 Breathing Timer
4 seconds in, 7 hold, 8 out. Dr. Andrew Weil's breathing technique — the natural tranquilizer for your nervous system, especially before sleep.
Falling asleep & releasing stress. Dr. Andrew Weil.
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NL voice: recorded cues · EN voice: recorded cues
Before you start — please read this
Breathwork is powerful. Precisely for that reason: approach it with care. New to conscious breathing? Do your first sessions guided where possible — for example with a 1-on-1 breathwork coach or in the 30-Day Breath Challenge.
Feel light-headed, dizzy, tingling, nauseous or emotionally overwhelmed? Stop and return to normal nose breathing. Lie down or sit with support until it passes.
Not while driving, cycling or in water. Not recommended during pregnancy, epilepsy, serious heart conditions or recent surgery. When in doubt: consult your doctor. This tool does not replace medical advice.
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Book free intro callWhat is 4-7-8 breathing?
4-7-8 breathing — also called the 'relaxing breath' — was developed by Dr. Andrew Weil, based on ancient pranayama techniques. The rhythm is 4 seconds inhale, 7 seconds hold and 8 seconds exhale. The exhale is deliberately twice as long as the inhale — that's the biological key: a long exhale activates the vagus nerve and tells your nervous system it's safe. Dr. Weil calls it a 'natural tranquilizer' and recommends it for insomnia, anxiety and rumination.
Searching under another name? 4-7-8 breathing is also written as 478 breathing, the 4-7-8 method or the 'relaxing breath' — it's the same technique.
How to do 4-7-8 breathing?
- Place the tip of your tongue gently against the ridge behind your upper front teeth.
- Exhale fully through your mouth, making a 'whoosh' sound.
- Inhale through your nose for 4 seconds, mouth closed.
- Hold your breath for 7 seconds, without tension.
- Exhale audibly through your mouth for 8 seconds, with a 'whoosh' sound.
- That's one cycle (19 seconds). Repeat 4–8 cycles — the timer counts for you.
Why 4-7-8 works for sleep
Racing thoughts in bed are an active brain that doesn't get a shut-down signal. The long exhale is that signal: it activates the parasympathetic nervous system, lowers heart rate and blood pressure, and dampens the fight-or-flight response. By doing the same 4–8 cycles every evening, you train your nervous system to enter rest mode faster at night. Combine the timer with a fixed bedtime routine — that's when it works strongest.
When to use the 4-7-8 timer?
- In bed, right before sleep: 4–8 cycles with the timer.
- When overthinking or with a busy mind, day or night.
- During acute tension or anxiety: the rhythm gives you something to follow.
- After an intense day, as a transition into rest.
Other breathing techniques
Not sure which technique fits your moment?
This page has one technique pre-selected. On the free breathing timer you'll find all techniques: box breathing, 4-7-8, coherent breathing, energize breath, physiological sigh and custom rhythm — switch with one click.
Explore all breathing techniques →Want to go deeper than a timer?
30-Day Breath and Yin Challenge
A new 15–30 minute video every day. This challenge helps you get out of your head and back into your body.
View the challenge