4-7-8 Breathe

Practice the doctor-recommended 4-7-8 breathing technique with beautiful animations, haptic guidance, and HRV tracking. Calm your mind in just 76
seconds.

Breathe 4-7-8 is your personal breathing coach for iPhone and Apple Watch. Master the scientifically-backed 4-7-8 breathing technique developed by Dr. Andrew Weil to reduce stress, ease anxiety, and fall asleep faster.

THE 4-7-8 TECHNIQUE A simple yet powerful breathing pattern based on the ancient yogic practice of pranayama: • Inhale quietly through your nose for 4 seconds • Hold your breath for 7 seconds • Exhale completely through your mouth for 8 seconds • Repeat for 4 cycles — just 76 seconds to feel calmer

GUIDED BREATHING EXPERIENCE • Beautiful petal animation that expands and contracts with your breath • Smooth color transitions between inhale, hold, and exhale phases • Haptic feedback patterns that guide your rhythm — no need to watch the screen • Customizable cycle count from 1 to 10 to match your experience level • Keep Screen On option for uninterrupted sessions

APPLE WATCH COMPANION • Standalone Apple Watch app — practice anywhere without your iPhone • Gentle wrist haptics guide you through each phase • Heart rate monitoring during sessions • HRV (Heart Rate Variability) measurement before and after each session • Automatic sync of session data between Watch and iPhone

INSIGHTS & TRENDS • Track your daily streak and build a consistent practice habit • View HRV trends over 7 days, 30 days, or all time • Monitor heart rate trends across your sessions • See detailed statistics: average, lowest, and highest values • Weekly summary with total sessions, practice time, and cycles completed

HEALTH & DATA • HealthKit integration — sessions saved as Mindful Minutes • HRV tracking to measure the calming effect of your practice • Heart rate data to visualize your body's relaxation response • Complete session history with detailed breakdowns • All data stays on your device — your privacy is respected

BENEFITS OF 4-7-8 BREATHING • Fall asleep faster and improve sleep quality • Reduce anxiety and manage stress in the moment • Improve focus and concentration • Strengthen respiratory function • Boost heart rate variability over time

Whether you're new to breathwork or an experienced practitioner, Breathe 4-7-8 makes it easy to build a daily breathing habit that supports your mental and physical well-being.