4-7-8 Breathing Exercise | Fall Asleep Faster & Ease Anxiety

The 4-7-8 pattern — inhale for 4, hold for 7, exhale slowly for 8 — is one of the most searched breathing techniques for a reason: the extended exhale signals your body to relax. This 10-minute guided visual timer is designed for bedtime or any moment you need your system to downshift. Perfect for: trouble falling asleep, racing thoughts at night, anxiety before bed, or winding down after a stressful day. In this video: 0:00 What 4-7-8 breathing is & how to follow the circle 0:15 Guided visual timer begins (4-7-8) 9:45 Gentle close