4-7-8 Guided Breathing
Follow the 4-7-8 pattern through four guided cycles with clear controls and no final hold.
Utilsha
Ready
—Cycle 1 / 4 · 01:16
Breathe comfortably without forcing it. Stop if you feel dizzy or uncomfortable.
How to count 4-7-8
The cycle uses a four-second inhale, seven-second hold, and eight-second exhale, with no final pause.
Breathe comfortably without forcing it. Stop if you feel dizzy or uncomfortable.
Four guided cycles
The initial session uses four complete cycles. If a seven-second hold feels uncomfortable, stop and choose a pattern with shorter timing.
Frequently asked questions
Must I do exactly four cycles?
No. Four is the initial setting, but you can choose fewer or more within the available range.
What if a seven-second hold is uncomfortable?
Do not force your breathing. Stop or try a no-hold pattern such as 5-5 or 4-6.