The original and best app to help you keep calm and get to sleep. The 4-7-8 method is a deep-breathing trick that can make insomniacs fall to sleep in less than a minute.

Ever have issues falling asleep? The 4-7-8 method is a deep-breathing trick that can make insomniacs drop off to sleep in less than a minute. It also combats stress/anxiety, acting as a natural tranquillizer for your nervous system. It takes just over a minute and can be done anywhere.

The exercise can be done in any comfortable position. It may feel awkward, to begin with,​ but for the entire exercise place the tip of your tongue on the roof of your mouth, just behind your front teeth.

Before you start, breathe out completely through your mouth.

1. Tap "start" to start the counter.
2. Breathe in quietly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Making a whoosh sound, breathe out through your mouth for 8 seconds.
5. Repeat steps 2 to 4 for four "cycles".

Practice at least twice a day. Set reminders to get into a routine. To help fall asleep, practice when you get in bed or if you wake in the night. If you're feeling stressed or feel like you need to settle your nerves, practice to get a "hit" of calm.

You may feel a little light headed when you begin. It will pass as you practice. After a month you may want to extend to 8 cycles.

Effects are subtle to begin but increase with repetition. It takes about 2 months of practice to get the best results.

What’s New


Fixed start prompt on iPads.

Ratings and Reviews

4.8 out of 5
1.4K Ratings

1.4K Ratings

Yubiac ,


So, I discovered this when I was having a really crappy day. I started googling stuff about how to be calm and help with stress and I found the 4-7-8 breathing method, I thought it was interesting so I gave it a try but let me tell you, this app is a huuuge help, counts for you, the voice is very soothing, I love it so so so much. I've only had it for 3 days but I already notice a difference! I do my breathing exercises 4 times a day and I feel so much relaxed after. 100% recommended!

margo79 ,

5 stars - Nice design!

Well laid out and intuitive. Just started using the deep breathing technique but this app has all the features to help me learn. Will be practicing to improve. Upgraded to enable all features. Reminders, counter, tracking, night mode are all nice to help keep me on track. Enjoying using this app - excellent job to the developer!

Syl441 ,

Not complicated 👍🏼

This app is perfect for what I need it for, simple, and easy to use. My therapist recommended it. My only complaint is that the date in the app is wrong and there is no where in the settings to change it. I've emailed support twice and no response, other than that it works fine.

App Privacy

The developer, Slay, has not provided details about its privacy practices and handling of data to Apple. For more information, see the developer’s privacy policy.

No Details Provided

The developer will be required to provide privacy details when they submit their next app update.


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