4-7-8 Breathing App
The Relaxing Breath
Dr. Andrew Weil's famous technique for sleep, anxiety, and instant calm. Guided timer with haptic feedback on your smartwatch.
Benefits of 4-7-8 Breathing
Fall Asleep Faster
The extended exhale activates your parasympathetic nervous system, preparing your body for sleep.
Reduce Anxiety
Slows racing thoughts and calms the mind by activating the relaxation response.
Lower Heart Rate
The breath hold and long exhale naturally slow your heart rate and reduce blood pressure.
Quick Results
Feel calmer in just 4 breath cycles—under 2 minutes for noticeable relaxation.
How to Do 4-7-8 Breathing
Get Comfortable
Sit or lie down in a comfortable position. Place the tip of your tongue against the ridge behind your upper front teeth.
Exhale Completely
Exhale completely through your mouth, making a whoosh sound.
Inhale for 4 Seconds
Close your mouth and inhale quietly through your nose for 4 seconds.
Hold for 7 Seconds
Hold your breath for 7 seconds.
Exhale for 8 Seconds
Exhale completely through your mouth, making a whoosh sound, for 8 seconds.
Repeat
Repeat the cycle 3 more times for a total of 4 breath cycles.
Why Use Vayu for 4-7-8 Breathing?
Feel gentle taps on your Apple Watch or Wear OS watch for each phase
See how 4-7-8 breathing affects your heart rate variability in real-time
Start with 4 cycles and work your way up as you become more comfortable
Track your daily practice and see improvements over time
Frequently Asked Questions
What is 4-7-8 breathing?
4-7-8 breathing is a relaxation technique developed by Dr. Andrew Weil. You inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. It activates the parasympathetic nervous system to reduce stress and promote sleep.
Does 4-7-8 breathing work for sleep?
Yes, 4-7-8 breathing is highly effective for sleep. The extended exhale activates your parasympathetic nervous system, slowing heart rate and preparing your body for rest. Many users fall asleep within 2-3 cycles.
How many times should I do 4-7-8 breathing?
Start with 4 breath cycles when beginning. As you become comfortable, you can increase to 8 cycles. Dr. Weil recommends practicing twice daily for best results.
Is there a free 4-7-8 breathing app?
Vayu offers a 7-day free trial with guided 4-7-8 breathing, haptic guidance on Apple Watch and Wear OS, and HRV biofeedback to track effectiveness. After the trial, it costs $59.99/year.
More Breathing Techniques
Ready to Try 4-7-8 Breathing?
Get guided 4-7-8 sessions with haptic feedback on your smartwatch. Try free for 7 days.
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