# 4-7-8 Breathing Timer

> Free 4-7-8 timer (478 / relaxing breath) with visual circle and voice cues. Dr. Andrew Weil's technique — especially for falling asleep. No account, works offline.

- URL: https://spiriators.com/en/tools/4-7-8-breathing-timer
- Language: en
- Alternate: https://spiriators.com/tools/4-7-8-timer.md
- Hub: https://spiriators.com/en/tools/breathing-timer.md

## What is this page?

Timer **pre-set** to 4 seconds in, 7 hold, 8 out. Long exhale = parasympathetic / vagus nerve. 4–8 cycles in bed is the usual protocol.

## When

Falling asleep, rumination, acute tension. For daytime focus: [box breathing](https://spiriators.com/en/tools/box-breathing-timer.md).

## Boundaries

The 7-second hold can feel intense at first — shorten if needed. Stop if dizzy. Not medical treatment.

## Next steps

- [Open the 4-7-8 timer](https://spiriators.com/en/tools/4-7-8-breathing-timer)
- [Box breathing timer](https://spiriators.com/en/tools/box-breathing-timer.md)
- [Coherent breathing timer](https://spiriators.com/en/tools/coherent-breathing-timer.md)
- [All rhythms (hub)](https://spiriators.com/en/tools/breathing-timer.md)