4-7-8 breathing timer
A free 4-7-8 breathing timer to help you fall asleep: in for four, hold for seven, out for eight. Runs in your browser, no signup.
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4-7-8 Breathing · about 3:07 · free, no signup, nothing to install
In for four, hold for seven, out for eight. The long exhale is the active part — breathing out for longer than you breathe in nudges you toward the calmer side of the nervous system, and the hold makes the ratio easier to sustain.
Do it lying down, with the lights off. Most people feel something within four or five rounds. If the hold makes you tense rather than relaxed, use the extended-exhale timer instead — the benefit is in the out-breath, not the hold.
The same thing, on your phone
ALISI runs this and five other techniques offline, with haptics so you can close your eyes, and keeps a record of what you have done.
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