4-7-8 Breathe: Sleep & Relax
Fall Asleep with Breathing
Free · Designed for iPad. Not verified for macOS.
NEW: Home screen widgets, lock screen widgets, and Dynamic Island breathing indicator. See your streak at a glance and breathe without opening the app.
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
What's New in 1.6:
- Home Screen & Lock Screen Widgets: See your streak and mindful minutes at a glance
- Dynamic Island: Your breathing phase and countdown appear live on the Dynamic Island during sessions
- Upgraded to Expo SDK 55 for improved performance and stability
The developer, Cesar Rodriguez, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Health & Fitness
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Cesar Rodriguez
- Size
- 57.5 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 15.1 or later.
- iPhone
Requires iOS 15.1 or later. - iPad
Requires iPadOS 15.1 or later. - iPod touch
Requires iOS 15.1 or later. - Mac
Requires macOS 12.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
- English
- Age Rating
13+
- 13+
- Infrequent
Medical Treatment information
Contains
Health or Wellness Topics
- Copyright
- © 2026 Cesar Rodriguez