4-7-8 Breathing
A balancing pattern with a gentle inhale, longer hold, and slow exhale to wind down.
Timing (approx. 3 min session)
- Inhale: Inhale through your nose for 4 seconds.
- Hold: Gently hold your breath for 7 seconds.
- Exhale: Exhale through your mouth for 8 seconds.
Benefits
- Slows heart rate
- Promotes relaxation before sleep
- Encourages mindful breath control
Tip: If you feel light-headed, pause and return to regular breathing. Sessions work best when shoulders stay relaxed and exhales are slow and steady.
Switch techniques
Compare rhythms and jump straight into another guide with a single click.
- Diaphragmatic Breathing (4/6)4s · 6s
- Box Breathing (4-4-4-4)4s · 4s · 4s · 4s
- Alternate Nostril Breathing5s · 5s · 5s · 5s
- Pursed-Lip Breathing (2/4)2s · 4s
Fast-track to your breathing session
Every technique on Remember to Breathe is synced with the interactive flower so you can transition from reading to focused breathing without losing momentum. Save this page or use the Play button above whenever you need a two-minute reset.