4–7–8 breathing
A longer exhale and an optional hold; use a shorter pace if needed.
Breathe naturally. Begin when you are ready.
Ready
A softer soundtrack.
Slow, soft chords with long, gentle swells.
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Original music and synthesized nature sounds. No recordings or downloads needed.How to use this guide
- Choose a comfortable, supported position in a safe place.
- Begin with “Skip holds” selected. Follow only while the pace feels easy.
- The display names the current phase. Let the circle grow with the inhale and settle with the exhale.
- Pause or stop whenever needed. Returning to natural breathing is always an option.
Understand the modified starting pattern
The full setting uses four seconds in, seven holding and eight out. Because Skip holds starts selected, the first session is four seconds in and eight out, not the complete nineteen-second pattern. A long exhale may not feel easy for everyone. Shorter phase length scales the same proportions, while the even-breathing guide offers an equal inhale and exhale instead.
Read how the 4–7–8 guide handles optional holds
The configured pattern
The configured phases are inhale: 4 seconds; pause: 7 seconds; exhale: 8 seconds; rest: 0 seconds. Zero-length phases are skipped. Holds remain optional and are disabled at first. The Phase length setting scales these timings to 75%, 100% or 125%; duration controls how long the full session runs.
Follow comfort, not the clock
Breathing practices affect people differently. Do not force the pace, take maximal breaths or compete with the timer. Stop if uncomfortable and return to normal breathing. This page does not diagnose or treat a condition.
For general context, see NHS breathing guidance. Read our editorial approach.
Must I hold my breath?
No. Holds are off by default. You can keep them off for the whole session. Choose even breathing for equal inhale and exhale cues.
