478 Breathing Timer For Calm & Sleep
by Neil Tranter
This 5-minute 4-7-8 breathing timer is designed to help you calm your body, quiet the mind, and prepare for sleep. Follow the visual timer as it guides you through a 4-second inhale, 7-second pause, and 8-second exhale. There is no voice guidance, so you can simply settle into the rhythm in your own way. Top tips: Breathe softly, gently, and quietly. Feel a gentle movement around the lower ribs and upper belly, rather than taking big breaths. During the 7-second pause, think of it as relaxing at the top of the breath rather than holding or bracing. If this rhythm feels uncomfortable, breathe at your own pace instead. Safety: Please keep the breathing soft and gentle. If you feel dizzy, lightheaded, tingly, stressed, or uncomfortable, return to normal breathing, pause, or stop. Do not listen while driving or operating machinery. If you have a medical condition, breathing disorder, are pregnant, or are unsure if this is suitable, please seek medical advice first.
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