Breathing Exercise
Ready to begin
If you feel calmer, I am happy
About the 4-7-8 Breathing Technique
The 4-7-8 breathing technique, often called the relaxing breath, guides you through a steady inhale, gentle hold, and extended exhale. Rooted in pranayama and popularized by Dr. Andrew Weil, it invites your nervous system to shift into a calmer state within a few minutes.
Use it whenever you want to soften anxiety, transition toward sleep, or create a quiet pause between tasks. The longer exhale signals safety to the body, making this pattern a soothing bridge into rest.
How it works
- Inhale (4 seconds): Draw a quiet breath through your nose for 4 counts.
- Hold (7 seconds): Rest with full lungs for 7 counts.
- Exhale (8 seconds): Release steadily through your mouth for 8 counts, adding a soft whoosh.
- Repeat: Move through four cycles to complete one round.
Benefits
- Settles the body's fight-or-flight response.
- Supports drifting to sleep more quickly.
- Creates breathing space before you respond to stress.
- Lowers heart rate and blood pressure.
- Encourages deeper diaphragmatic breathing.
- Pairs well with evening wind-down rituals.
Tips for practice
- Practice twice a day until the rhythm feels effortless.
- Sit upright with relaxed shoulders and an open chest.
- Place your tongue behind your upper front teeth and keep it there.
- Ease the breath if you feel lightheaded—the sensation passes quickly.
- Let each count stay even by following the on-screen timer.
- Stay with four cycles until you naturally want to add more.
Try Shuu, a minimalist iOS app offering simple breathing exercises, personal affirmations, Apple Health integration, and spatial audio.
