4-7-8 vs Extended Exhale
Long exhale patterns — with a seven-second hold, without, or with a shorter hold.
How they differ
4-7-8 breathing is inhale 4, hold 7, exhale 8 — a 19-second cycle with one long hold. Extended exhale lengthens only the out-breath (default 4-6, 10-second cycle) with no hold. Relaxation breathing sits between them: 4-2-6 with a short hold (12-second cycle). The sleep timer uses the same counts as 4-7-8 with a darker screen — that is presentation, not a different compare row.
How to choose
- If you can sit with a seven-second hold, start 4-7-8 breathing.
- If you want a longer exhale without a hold, start extended exhale.
- If the 4-7-8 hold is too much, try relaxation breathing (4-2-6).
- For evening wind-down with the same 4-7-8 counts, open sleep breathing or the sleep hub.
When people use them
People compare these when they want a slower out-breath and need to decide how much hold to keep. None of these pages treat insomnia or anxiety. For equal-sided patterns, see box breathing.
Pattern data
- 4-7-8: cycle 19 seconds, ~3.16 breaths per minute, one 7-second hold.
- Extended exhale 4-6: cycle 10 seconds, 6.00 breaths per minute, no holds.
- Relaxation 4-2-6: cycle 12 seconds, 5.00 breaths per minute, one 2-second hold.
4-7-8 Breathing
Pattern data
- INHALE
- 4 sec
- HOLD
- 7 sec
- EXHALE
- 8 sec
- Cycle
- 19 sec
- Cycles / min
- ~3.16
- Session cycles
- ~15
Extended Exhale Breathing
Pattern data
- INHALE
- 4 sec
- EXHALE
- 6 sec
- Cycle
- 10 sec
- Cycles / min
- ~6.00
- Session cycles
- ~30
Relaxation Breathing
Pattern data
- INHALE
- 4 sec
- HOLD
- 2 sec
- EXHALE
- 6 sec
- Cycle
- 12 sec
- Cycles / min
- ~5.00
- Session cycles
- ~25
FAQ
Which pattern has the longest exhale?
4-7-8 at the default uses an 8-second exhale. Extended exhale defaults to 6 seconds. Relaxation uses 6 seconds with a shorter hold before it.
Which is slowest overall?
4-7-8 is the slowest cycle here at 19 seconds (~3.16 breaths/min).
Is extended exhale the same as 4-7-8 without the hold?
Not exactly. Extended exhale default is 4-6 with no hold. 4-7-8 is 4-7-8. Relaxation 4-2-6 is another middle option.
Is this medical advice?
No. breathinglab.app provides informational breathing tools and does not provide medical advice.
Stop and return to normal breathing if you feel dizzy, lightheaded or uncomfortable. The 4-7-8 hold is longer than many everyday breaths and is optional.