# 4-7-8 Breathe: Sleep & Relax > Guided 4-7-8 breathing technique for sleep, relaxation, and stress relief. (iPhone/iPad app by Cesar Rodriguez.) - Source: https://appshunter.io/ios/app/4-7-8-breathe-sleep-and-relax/id965630124 (this page in markdown: same URL + `.md`) - Developer: [Cesar Rodriguez](https://appshunter.io/developer/965630123) - Category: Health & Fitness - Price: Free - Rating: 3.50/5 from 2 App Store ratings · 1 written reviews indexed - Age rating: 12+ - Requires: iOS 15.1 · 55 MB - Languages: English - Released: 2015-02-18 - Data updated: 2026-06-10 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/4-7-8-breathe-sleep-and-relax/id965630124/reviews.md ## What is 4? 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 ## Key features - 4-7-8 breathing technique guidance - 7-day beginner journey - 5 ambient soundscapes - Voice-guided sessions - Dynamic Island & widgets - Apple Health integration - Progress dashboard ## Recent user reviews (1 of 1) All indexed reviews: https://appshunter.io/ios/app/4-7-8-breathe-sleep-and-relax/id965630124/reviews.md ### 3/5 — Good but no off timer *2015-09-27* Good sounding app but it continues to cycle for more than the recommended 4. Requires pressing the stop button which defeats the purpose? ## Frequently asked questions about 4 ### What is the 4-7-8 Breathe app? 4-7-8 Breathe is a free app that guides users through the scientifically-backed 4-7-8 breathing technique. This method is designed to activate the parasympathetic nervous system, helping to slow heart rate and calm the mind for improved sleep and stress reduction. ### How does the 4-7-8 Breathe app help with sleep? The app uses the 4-7-8 breathing pattern (inhale for 4, hold for 7, exhale for 8 seconds) to promote relaxation. This technique is known to reduce anxiety and stress, making it easier to fall asleep faster. It also offers ambient soundscapes and voice guidance to enhance the sleep experience. ### Is 4-7-8 Breathe free to use? Yes, 4-7-8 Breathe is completely free to use. The app explicitly states 'No subscription required — completely free' and is listed as 'Free' in its pricing details. ### Does 4-7-8 Breathe integrate with other health apps? Yes, 4-7-8 Breathe integrates with Apple Health. Your breathing sessions are automatically saved as 'Mindful Minutes', allowing you to track your mindfulness practice alongside other health data. ### What kind of sounds are available in 4-7-8 Breathe? The app offers 5 ambient soundscapes to aid relaxation: ocean waves, rain, white noise, brown noise, and pink noise. Users can also choose to practice in silence. ### Can I use 4-7-8 Breathe with my phone locked? Yes, the audio for guided sessions in 4-7-8 Breathe continues to play even when your phone is locked. This feature is ideal for users who want to follow along with the breathing exercises without needing to keep their screen on. ### How often is 4-7-8 Breathe updated? The latest version of 4-7-8 Breathe is 1.6.0, which was last updated on April 11, 2026. This indicates a recent update, suggesting the app is actively maintained. ### What is the age rating for 4-7-8 Breathe? The age rating for 4-7-8 Breathe is 12+. This means it is considered appropriate for users aged 12 and older. ## Version history (last 2 releases) ### 1.6.0 — 2026-04-11 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 ### 1.2 — 2015-08-11 This app has been updated by Apple to display the Apple Watch app icon. New layout optimized for iphone 6plus ## More apps by Cesar Rodriguez - [Kinetic Crush - Spin & Decide](https://appshunter.io/ios/app/kinetic-crush-spin-and-decide/id6761711341) All apps by Cesar Rodriguez: https://appshunter.io/developer/965630123 ## Related topics [8sleep](https://appshunter.io/ios/topics/8sleep) · [478 breathe](https://appshunter.io/ios/topics/478-breathe) · [breathe sleep](https://appshunter.io/ios/topics/breathe-sleep) --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-06-10.*