4-7-8 breathing
Breathe in for 4, hold for 7, breathe out for 8. The long hold and even longer exhale tip you toward calm — a favourite for winding down before sleep. Press begin and follow the circle.
Lilt gently nudges you to do one small calming thing a day — breathing like this, timed and guided — and grows a garden as you go.
Try Lilt →4-7-8 breathing is simple: inhale quietly through the nose for 4, hold for 7, then exhale slowly through the mouth for 8. Because the out-breath is the longest part, it firmly nudges your body out of "fight or flight" and toward "rest and digest" — which is exactly what you want when you're trying to switch off.
It's best for winding down: a few rounds in bed, or any time your mind won't settle. Free, no signup, no ads.
Want the how and why behind it? Read our sleep guide →
Common questions
What is 4-7-8 breathing?
A breathing pattern: inhale for 4, hold for 7, exhale for 8. The long hold and longer exhale tip your body toward calm.
Does 4-7-8 breathing help you sleep?
Many people use it to wind down at night. The extended exhale nudges the body into rest-and-digest, which can make it easier to drift off. It's a general wellbeing technique, not a sleep treatment.
How many rounds should I do?
Four rounds is the classic starting point. Do a few more if it feels good.
Do I need to sign up?
No — it's free and runs in your browser.
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A gentle note
4-7-8 breathing is a general wellbeing technique, not medical, therapeutic, or crisis care. If a hold feels uncomfortable, shorten the counts or just breathe slowly and evenly. If you're struggling or in danger, please reach out for real support: find a helpline →