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🟦 4-7-8 Breathing

Extended exhale for sleep and relaxation

Calm Reset • 1 Minute

Breathing Exercise

Take a moment to breathe. This helps your brain prepare for reading.

Important for Drivers: Only use breathing exercises when parked safely. Never practice while driving as it may cause drowsiness or distraction. Voice coach is designed for stationary use only.

Session Duration

Recommended routine: 4 cycles (1:16) at least twice daily — once in the morning and once at bedtime. With consistent daily practice, you may begin to notice results in about 4–6 weeks.

Voice Guidance

Ambient Sound

Ready

Inhale

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breaths

cycles

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time

1:00

remaining

4-7-8 Breathing. Extended hold and exhale for deep relaxation. 4s inhale, 7s hold, 8s exhale.

Benefits

✓Promotes sleep
✓Reduces anxiety
✓Deepens relaxation

How It Works

Developed by Dr. Andrew Weil, the 4-7-8 breathing technique acts as a natural tranquilizer for the nervous system. The extended exhale activates the parasympathetic nervous system, promoting deep relaxation.

The pattern (inhale 4, hold 7, exhale 8) forces you to slow down and focus on your breath, which helps quiet racing thoughts and prepare your body for rest.

When to use: Before bed, during insomnia, or any time you need to downshift from high alert to calm.