The name refers to an inhale for four counts, a hold for seven and an exhale for eight. Zehano uses seconds for its visual pacing. With all phases enabled, the cycle is nineteen seconds. The default skips the hold, so the initial guide is a modified four-in, eight-out pattern.
Check the settings before starting
Choose a comfortable, supported place and read the phase labels. Holds are optional and begin switched off. A shortened phase setting is available before you begin. If the longer exhale feels difficult, choose an easier even-breathing guide or return to ordinary breathing instead of pushing through.
Separate winding down from falling asleep
A timer can offer a quiet activity during a wind-down routine. It cannot make you sleep on command, determine why sleep is difficult or replace assessment of an ongoing problem. There is no target number of repetitions required to succeed on this page.
End comfortably
Pause or stop at any time, particularly if you feel uncomfortable or lightheaded. Do not practice breathing exercises while driving, in water or during another activity needing continuous attention. For a less structured option, the bedtime meditation uses ordinary written prompts and does not require timed breath retention.
View the optional-hold guide ↗
Further reading
NHS: comfortable breathing guidance. This source provides background; it does not endorse or validate Zehano’s implementation.
Updated 10 October 2026. Original practical guide created with AI-assisted drafting and software checks. No professional or clinical review is claimed. Editorial approach and corrections.