4-7-8 Breathe: Sleep & Relax

Fall asleep faster with the scientifically-backed 4-7-8 breathing technique, developed by Dr. Andrew Weil based on ancient yogic pranayama practices. HOW IT WORKS Simply breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds. This pattern activates your parasympathetic nervous system, slowing your heart rate and calming your mind for sleep. 7-DAY BEGINNER JOURNEY New to breathing exercises? Our guided 7-day journey builds your practice gradually — from gentle beginner sessions to the full 4-7-8 technique. No pressure, no streak guilt, just progress at your pace. 5 AMBIENT SOUNDSCAPES Choose the sound that helps you relax: ocean waves, rain, white noise, brown noise, or pink noise. Or practice in silence — your choice. VOICE-GUIDED SESSIONS A gentle voice guides you through each phase — "Breathe in", "Hold", "Breathe out" — so you can close your eyes and follow along without looking at the screen. Audio keeps playing even when your phone is locked, perfect for falling asleep. DYNAMIC ISLAND & WIDGETS See your breathing phase live on the Dynamic Island during sessions. Add home screen and lock screen widgets to track your streak and start sessions instantly. APPLE HEALTH Your breathing sessions are automatically saved as Mindful Minutes in Apple Health, so you can track your mindfulness practice alongside your other health data. BACKED BY SCIENCE A 2022 clinical study found 4-7-8 breathing immediately reduces heart rate and blood pressure while increasing heart rate variability. A 2025 scoping review confirmed benefits across stress relief and quality of life. FEATURES - Beautiful animated breathing orb with ocean waves - 5 ambient soundscapes: ocean, rain, white, brown, and pink noise - 7-day guided beginner journey - Dynamic Island live breathing indicator - Home screen and lock screen widgets - Progress dashboard with calendar heatmap and weekly trends - Voice guidance layered with calming tones - Apple Health integration — Mindful Minutes tracking - Background audio — works with your phone locked - Haptic feedback to guide your breathing - Quick Actions — long-press the app icon to start - Beginner mode with shorter breath cycles - Customizable session length (2, 4, 6, or 8 cycles) - Bedtime reminder notifications - Dark theme designed for nighttime use WHY 4-7-8? - Reduces anxiety and stress - Activates your body's natural relaxation response - Helps you fall asleep in minutes - No subscription required — completely free