4-7-8 breathing is a slow rhythm made popular by Dr. Andrew Weil: breathe in through your nose for 4 seconds, hold for 7, and breathe out slowly through your mouth for 8. This page opens the timer with 4-7-8 already selected. Just press Start and follow the orb.
The ratio matters more than the exact seconds. If the 7-second hold feels like a strain, breathe more lightly or try the Relax pattern (4 in, 6 out) first. Many people use 4-7-8 in bed at night as part of a wind-down routine.
A breathing pattern where you breathe in for 4 seconds, hold for 7 seconds and breathe out for 8 seconds, then repeat. The long out-breath gives it a slow, calming pace.
Many people start with 4 rounds, which takes a little over a minute, and gradually do more as it becomes comfortable. Stop if you feel dizzy or light-headed.
Many people like it as part of a bedtime routine because it is slow and simple to follow in the dark. It is a relaxation exercise, not a treatment for sleep disorders.
Yes. It runs in your browser with no app, account, subscription or ads.
Silence Awakening is a relaxation exercise, not medical advice or treatment. Breathe gently and stop if you feel dizzy or uncomfortable. If you have a health condition, please talk to a qualified professional.