4-7-8 Breathing
A longer, softer exhale
Long holds can feel intense — switch to no-hold anytime.
1 – 3 min
This pattern includes a long breath hold. Use a gentler pattern if holding your breath is uncomfortable.
Switch to no-hold breathingPattern
Duration
When this may not fit
This is not medical treatment and does not promise sleep or symptom relief.
Long holds may feel intense. Switch to no-hold anytime. This does not guarantee sleep.
How this tool works
Follow a visual pacer at a comfortable pace. You do not need to match it perfectly, and stopping early still counts.
When this tool fits — and the evidence
Related evidence; exact flow untestedBest fit
- Your body feels activated and following a gentle visual pace feels comfortable.
- You want a brief, low-demand pause without writing.
Choose another route when
- Breath focus feels uncomfortable, dizzying, or activating—stop and switch to sensory grounding.
How the evidence shaped this tool
Comfort and an easy stop matter more than matching a branded ratio. Holds are optional and a no-hold route remains available.
What the evidence supports
Slow-breathing practice has some trial support for self-reported stress in healthy adults.
What it does not establish
The evidence does not establish that a longer exhale, box breathing, or 4-7-8 is superior, or that a one-to-three-minute web session treats anxiety or sleep problems.
Sources used for this decision
See the source register, study types, and limitsMake one-minute resets easier to return to
No streak pressure. A gentle meditation app.
Related tools
Last reviewed: 2026-07-21