4-7-8 Relax Breathing
The technique can achieve the following:
• reduce anxiety
• help you to get sleep
• managing cravings
• controlling or reducing anger responses
How to do it:
Before starting the breathing pattern, adopt a comfortable sitting or lying position
• empty the lungs of air, breathe in quietly through the nose for 4 seconds
• hold the breath for a count of 7 seconds
• exhale through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds
• repeat the cycle up to 4 times
Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. He also suggests that people avoid doing more than four breath cycles in a row until they have more practice with the technique.
A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.
Category : Health & Fitness
Reviews (29)
Absolute perfection! Also respectful to give praise to Dr. Weil who popularized this. I needed this. It's perfect as is. The only added feature I may want is the ability to record my own voice and use it for the inhale, hold, exhale vocal cues. But it doesn't matter. I thank you for creating this!!! Edit. Please bring back the original voice in the first version as an option. The updated graphics are great tho.
Almost perfect, the only drawback is the app stops when the screen goes off. And also as Dr. Weil suggested you can do this exercise slower or faster. So the ability to slow it down, and still have your cues, voice or sound, would be perfect. Thanks for taking the time to make it.
absolutely amazing app. No adverts, replacing a previous worse app that did the same thing, but didn't work as well. I've wanted an app exactly like this for a long time, I wouldn't mind getting a paid version or giving to a patrion or something. nice one. minimalistic and does the job really well.
Yet another inaccurate version. I download different breathing apps just to see if they square up with the canonical version of Dr Weil's technique and none of them do (and yes, it is important). Bridging the tongue up to the roof of the mouth just behind the top incisors, expelling a "Wush" of air from the mouth, breathing on a COUNT in the Pranayama fashion instead of grueling seconds and expelling a hard breath from the mouth on the eight count is the correct method.
Love the app! It is simple, straightforward, and easy to use! No annoying ads to interrupt the breathing and relaxation process. The only change I would love to see is the addition of being able to set reminder times for when you want to use the app throughout the day.
This is somewhat what I was searching for. A simple yet elegant timer for breathing exercises but I wish there was a sound instead of a voice. Three different sounds for inhale, hold and exhale. The voice is kind of ruining the moment.
Wonderful and functional app! Very minimal and super easy to use AND No ads. I love it :) the only thing that would make this The Perfect App is if it were customizable and had a dark mode option.
Nice & simple, but no way to make app override phone inactivity timeout. That means audio-visual display stops. I imagine after a while I won't need this, but as a beginner I do. Samsung Note 10
If you have ever had a catscan when it tells you when you can breathe and when to hold your breathe, you'll have a great idea of what this app is like. To the developer...if it was a soft, soothing female voice with soft music playing in the background perhaps, but not some British animated dude barking when to breathe/not breathe.
My one gripe, it doesn't keep the screen on and goes silent when the screen is off. Not major, I just tap the screen. Still recommend.
Love this app. I have been experiencing deep sigh breathing and I have been very uncomfortable. I have learned that I am not handling stress very well hence why I haven't been breathing properly. This app is helping me so much. Thank you!!!
Such a shame it doesn't have a voice count timer for each cycle..."Breath in" 1, 2, 3, 4 Hold 1, 2, 3 etc ...would be perfect to help time yourself.
Love this app. Perfect. Zero ad. Only if I could request 1 more feature, it would be the option to read out the countdown. No matter what, this app deserves a 5-star rating.
Love how simple this app is and it's free. Would be 5 stars if it had sound so I could do this with my eyes closed. Please add sound then it would be perfect.
Simple and easy to use! Would love an option to hear the seconds being counted out loud!
Great relaxer but... It does not put the phone to sleep and the phone stays with a message from 478. This the phone drains battery quicker. No ads pjxel 2
Simple, efficient. I wish they used a warm color such as orange, red or yellow in order not to interfere with sleep, which blue does.
GREAT APP, GREAT DESIGN, THANKS FOR THIS AWESOME APP. i know people have already suggested but yeah add sounds and it will literally be perfect. thanks again.
Hey Dean! Always a delight to use your apps. I have been using this technique for years now and now I am going use this more often with the help of this app. Thanks! Wonderful design as well. :)
Simple! That's all I needed. If you can add vibrate instead of sound, thay would be great. Thank you!
Very simple , useful and effective app. Sound is also very soothing.
Please add sounds, so we can do it while closing eyes. Would be 5 stars, if sounds are included.
Really Minimalistic App. Love it. Can the maximum count be set to 50 cycles? Can it be customizable?
Perfect. Just needs audio markers so you can do this eyes closed. Then it'll be BRILLIANT.
Simple, perfect, wouldn't mind a mild tone option instead of voice
I love this app so much. It's super easy to configure exactly the way you want it and I use it several times a day
Very nice app. It will be usefull yo insert also calm music between Thanks .
I want an audible timer, so I don't have to look at the screen and hold the phone
I like the voices, although they do sound a bit too robotic. I enjoy that you can change the timing of the different sections, although I personally stay with the 4-7-8. The animation is useful, I would however like the option to have a timer instead/as well.