4-7-8 Breathing for Sleep

An evening 4-7-8 timer with a darker, low-stimulation screen and a ten-minute default — same counts as standard 4-7-8, built for wind-down.

Pattern

4 — 7 — 8

Session

Sound

Volume

Tone

How it works

Sleep breathing is a low-stimulation evening 4-7-8 timer: darker screen, quieter cues, and a ten-minute default. The counts match standard 4-7-8 breathing, but this page is built for wind-down, not a daytime five-minute practice. It is an exercise page, not a sleep-hub directory.

How to do it

Dim the room if you like. The timer uses a darker screen on its own.
Inhale four, hold seven, exhale eight, following the block.
Sound is optional. You can run the session silently.
Stop if you feel uncomfortable. This is not a requirement to fall asleep.

Session duration

The default session is ten minutes — longer than the standard 4-7-8 page — so it suits an evening wind-down. Use five minutes if you want a shorter run of the same counts.

When people use it

People often use a longer, darker 4-7-8 session in the evening. It is a timer with a sleep-oriented presentation, not a treatment for insomnia. For the standard daytime 4-7-8 timer, open 4-7-8 breathing.

Pattern data

INHALE: 4 sec
HOLD: 7 sec
EXHALE: 8 sec
Cycle: 19 sec
Cycles / min: ~3.16
Session cycles: ~31

FAQ

What is sleep breathing on this site?

A low-stimulation 4-7-8 timer with a darker screen and a ten-minute default. Same inhale-hold-exhale counts as the standard 4-7-8 page.

How is this different from 4-7-8 breathing?

Both use 4-7-8. Sleep breathing adds a darker presentation, restrained cues, and a longer default session for evening use.

Will this help me fall asleep?

This is an informational timer, not a treatment for insomnia. Stop if you feel uncomfortable.

Is this medical advice?

No. breathinglab.app provides informational breathing tools and does not provide medical advice.

The seven-second hold can feel long lying down. Stop and return to normal breathing if you feel dizzy, lightheaded or uncomfortable.