← Breathe
Eight breathing practices · close your eyes and follow the sound · build your own 
Binaural beats · sleep timer · keeps playing with the screen off 
Over 90 tracks — for sleep, focus, meditation and more
Sleep
4-7-8 Breathing
Nervous system reset · Let go on a long exhale
4-7-8
Time
Breath length
Sound
More in the app
How to
- 4s Inhale→
- 7s Hold→
- 8s Exhale
4-7-8 · Out twice as long as in.
When
Lying in bed when your mind won't quiet down
About this breath
The exhale is twice as long as the inhale.
A longer exhale tends to tip the body toward rest. Dr. Andrew Weil made this pattern widely known.
Good to know
If the 7-second hold feels like too much, start with Shorter.
If you feel dizzy or short of breath, stop and breathe normally. If you're pregnant or have a respiratory condition, skip the breath-holds.