4-7-8 breathing is simple until you try to count a seven-second hold while your thoughts are racing. This timer does the counting. Sit or lie comfortably, breathe out fully, and press Start.
Round 0 of 4
Runs in your browser. Nothing is saved or sent.
Let your breath settle back to its own rhythm for a moment. Want this at bedtime, with your eyes closed? Gentle on iPhone guides each breath with gentle haptics and keeps a kind line on your Lock Screen.
How to Use This Timer
- Sit or lie comfortably. Rest the tip of your tongue on the ridge just behind your upper front teeth.
- Choose your pattern. 4-7-8 is the classic. If holding your breath feels uncomfortable, choose No hold (5-5).
- Press Start and breathe out fully through your mouth while the timer settles.
- Follow the circle. Breathe in through your nose as it grows, hold while it stays still, and breathe out through your mouth, with a soft whoosh, as it shrinks.
- When it says Done, breathe normally for a few breaths before you get up.
The pace doesn't need to be exact. What matters is the ratio, with an out-breath about twice as long as the in-breath (Cleveland Clinic). If Normal feels rushed, choose Slower; if the hold feels long, choose Faster. For the full background, see our guide to 4-7-8 breathing.
How Many Rounds?
Four is the standard session. Dr Andrew Weil, who popularised 4-7-8, suggests no more than four breaths at a time for the first month of practice, then up to eight if you wish (Andrew Weil Center for Integrative Medicine). Twice a day is plenty, plus the moments you need it.
If You Feel Light-Headed
A little light-headedness the first few times is common and usually passes with practice (Cleveland Clinic). If it doesn't, stop, breathe normally, and use the No hold option instead. It follows the NHS's breathing exercise for stress, a gentle five in and five out with no hold (NHS). If you have a heart or lung condition, are pregnant, or breath-holding has triggered panic before, check with a doctor first.
With Your Eyes Closed
Turn on Chime for a soft tone at the start of each phase, or Waves for a sound that swells as you breathe in and fades as you breathe out. Then you can close your eyes and follow by ear. The timer asks your browser to keep the screen awake while it runs.
If your mind keeps pulling you back to a worry between breaths, our guide on how to stop overthinking at night pairs this exercise with two other things that help.
Take it to bed: Gentle counts for you
Counting is the hard part when your mind is loud. Gentle pairs a slow breath with a kind line, like these:
"I don't need to solve everything tonight."
"Right now, in this minute, I'm okay."
Gentle is a free iPhone app that sends short, kind affirmations like these at the hours you choose and keeps one on your Lock Screen. No account needed; an optional Premium subscription unlocks all themes, topic choice and unlimited breathing.
Get Gentle on the App StoreFor iPhone with iOS 18 or later.
- 4-7-8 breathing, explained — The steps, how many rounds, what the evidence shows, and when to go easy.
- How to stop overthinking at night — Why your mind gets loud at bedtime, and three things that quiet it.
- Affirmations for overthinking — Lines that notice the loop instead of fighting it, for racing thoughts and 3 a.m. what-ifs.
Frequently Asked Questions
How long does 4-7-8 breathing take?
One round is 19 counts: 4 in, 7 hold, 8 out. At about a second per count, that's 19 seconds, so the standard four rounds take a little over a minute. On the Slower pace, it's closer to a minute and a half.
How many rounds should I do?
Four. Dr Andrew Weil, who popularised the technique, suggests no more than four breaths at a time for the first month, then up to eight if you wish.
What is the no-hold option?
A gentle five-count in and five-count out, with no hold. It's the NHS's breathing exercise for stress, and a good choice if the seven-count hold makes you light-headed or uncomfortable.
Can I use the timer to fall asleep?
Yes. Turn on Waves or Chime, lower the brightness and close your eyes; the sound marks each phase. On iPhone, sound plays only when the ringer isn't on silent.
Does the timer record anything?
No. It runs in your browser, saves nothing and needs no sign-up. The sounds are generated on your device.
Sources
- Andrew Weil Center for Integrative Medicine, University of Arizona. 4-7-8 Breath (patient handout).
- Cleveland Clinic. How to Do the 4-7-8 Breathing Exercise.
- NHS. Breathing exercises for stress.