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Breathe along · Sleep

4-7-8 breathing timer: breathe along online

Breathe in for 4, hold for 7, breathe out for 8. The orb breathes, you follow. Free, no sign-up, no cookies.

Ready?

Breathe all the way out first

in 4 · hold 7 · out 8

If anything feels uncomfortable, just stop and breathe normally.

How it works

  1. Sit comfortably or lie down. If you want to close your eyes, turn on the sound.
  2. Breathe all the way out through your mouth once.
  3. Breathe in quietly through your nose while the orb grows: 4 seconds.
  4. Hold your breath gently while the orb stays big: 7 seconds.
  5. Breathe out through your mouth with a whoosh while the orb shrinks: 8 seconds.

That’s one round, and it takes 19 seconds. One minute is plenty to start. Then just breathe normally.

Only hold your breath as long as it feels easy, never until you’re gasping for air. Never practice breath holds in or near water (including the bathtub), while driving, or anywhere a brief blackout could be dangerous. If you feel dizzy or notice tingling in your hands or lips, stop and breathe normally. If you’re pregnant or have a heart or circulation condition, high blood pressure, epilepsy, glaucoma, or panic disorder, skip longer breath holds or check with your doctor first.

If the hold feels too long

Seven seconds of holding feels long to many people at first. That’s what Find your breathing pace is for: you tap four times as you breathe in. The orb starts at your own pace and then slows down until you reach six breaths a minute. The shape stays the same: a short inhale, a longer hold, the longest exhale. All three phases get shorter in the same proportion. Never hold until you gasp for air.

What studies show

So far, studies have mostly measured what happens in the body right after the exercise. In 43 healthy young adults, heart rate was lower after three sets of six rounds.1 In a comparison with 84 college students, six breaths a minute raised heart rate variability more than 4-7-8 did; none of the exercises had a meaningful effect on blood pressure or mood in the lab.2 Both studies tested the technique, not the nowa app.

I haven’t found a study that measures whether 4-7-8 helps you fall asleep faster. It’s a pleasant structure for your evening, not a proven sleep hack. More on this, including where the method comes from: 4-7-8 breathing: how to do it, and what it actually does.

This page shares general information about breathing exercises for relaxation and well-being. It is not medical advice and does not replace diagnosis or treatment by a licensed professional. nowa is a wellness app. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease. Only practice while it feels comfortable. If you feel dizzy or short of breath, or notice a racing heart, chest pain, or strong anxiety, stop and breathe normally. If you have a medical condition (for example a heart or lung condition, or epilepsy) or are pregnant, talk to your doctor or midwife before trying new breathing exercises. Never change prescribed treatment on your own.

Embed on your site

Do you teach yoga, coach people, or write about breathing? Embed the breathing orb on your website for free. It only loads files from nowabreathing.com, sets no cookies, stores nothing in the browser and shows no ads.

See how it looks embedded: preview. For your privacy policy: when it loads, the browser sends the visitor’s IP address to nowabreathing.com (hosted by Cloudflare), as with any embedded content.

Sources

  1. Vierra J, Boonla O, Prasertsri P (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports 10(13):e15389. doi.org/10.14814/phy2.15389
    Lab study, 43 healthy young adults, single session
  2. Marchant J, Khazan I, Cressman M, Steffen P (2025). Comparing the effects of square, 4-7-8, and 6 breaths-per-minute breathing conditions on heart rate variability, CO2 levels, and mood. Applied Psychophysiology and Biofeedback 50(2):261–276. doi.org/10.1007/s10484-025-09688-z
    Lab comparison, 84 college students

All sources last checked on November 2, 2026.