Breathwork
4-7-8 breathing, a long exhale for sleep.
4-7-8 breathing is a slow pattern with a long tail: inhale for four counts, hold for seven, exhale for eight. The exhale runs twice as long as the inhale. It is the pattern most people reach for to wind down at night.
Last updated: September 2026
The pattern
- Inhale through the nose for 4 counts.
- Hold for 7 counts.
- Exhale slowly for 8 counts, letting it all leave.
One cycle · 19 counts · session runs 8 minutes
The seven-count hold is the unusual part, and it can feel long the first evenings. It is there to let the breath settle before the long release; if it feels like strain, stop and breathe normally.
Try it here
A few rounds of 4-7-8, right in the browser. Press start and follow the circle: it grows for four, holds for seven, and settles through the eight-count exhale. Stop whenever you like.
Nothing is recorded here. In Reed the same session runs with tones and haptics, and asks how you feel before and after.
When to reach for it
This is the night pattern. Reed's 4-7-8 Calm is practised at night, before sleep, and the session is built for it: eight quiet minutes with a long exhale to lean on. Some people also use a few cycles to come down from a tense afternoon.
What the research shows
In a small 2022 study in Physiological Reports, 43 healthy young adults did a few minutes of 4-7-8 breathing, and their heart rate and systolic blood pressure dropped straight afterwards. In those who had slept normally, a heart-rate-variability measure linked to the body's rest response also rose. It is one small study: a reason to try something, not proof of anything.
There is a long-known rhythm behind the long exhale: heart rate rises a little on each inhale and falls on each exhale, and a 2017 review in Breathe describes that swing growing larger as breathing slows.
Practising safely
4-7-8 is a gentle pattern, though the seven-count hold can feel long at first. Practise sitting or lying down somewhere safe, never while driving or in water, and stop if you feel dizzy or unwell. If you are pregnant, or have a heart condition, high or low blood pressure, a respiratory condition, epilepsy, or experience panic attacks, check with a doctor before you begin. Reed is for general wellbeing; it is not medical advice or treatment.
Eight minutes, guided by a single orb that swells, rests and settles with the count. You mark how you feel before and after, and Reed shows you the shift.
Free, like every session, with no account.
Questions
Is 4-7-8 breathing good for sleep?
Reed's 4-7-8 Calm is built for the night: eight minutes with a long, slow exhale. In a small 2022 study in Physiological Reports, a few minutes of 4-7-8 breathing lowered heart rate and systolic blood pressure in 43 healthy young adults. The study didn't measure sleep, and Reed makes no promises about sleep.
Why is the exhale longer than the inhale?
Doubling the inhale's length keeps the pattern tilted toward release, which is what an evening asks for. Heart rate also rises a little on each inhale and falls on each exhale, a rhythm described in a 2017 review in Breathe.
What if the seven-count hold feels too long?
Stop and breathe normally; a pattern should never feel like a struggle. The hold usually softens over a few nights of practice, but comfort comes first.
Is 4-7-8 breathing free in Reed?
Yes. Every session in Reed is free and unlimited, with no account. Reed Pro adds personal insights on top; it never locks a session.
Can I use this page as a 4-7-8 breathing timer?
Yes. The timer above runs the 4-7-8 count in your browser. You don't need to download anything, and nothing is recorded. Reed's session adds tones, haptics and the before-and-after check-in.
Sources
- Vierra J, Boonla O, Prasertsri P. Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports. 2022;10(13):e15389. doi:10.14814/phy2.15389
- Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe. 2017;13(4):298-309. doi:10.1183/20734735.009817