What is 478 breathing?
478 breathing, also written as 4-7-8 breathing, is a paced breathing technique built around one repeatable rhythm: breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds.
iPhone, iPad, Apple Watch
478 Breathing Technique for Sleep, Stress, and Calm
478 breathing is a simple breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. People often use it as a short routine for bedtime, stress, and calmer moments.
478 Reset turns that rhythm into a guided timer for iPhone, iPad, and Apple Watch, with optional ambient sounds, voice prompts, haptics, and offline use.
- No adverts
- No recurring subscriptions
- Works offline
- Ambient sounds
- Privacy first
- No tracking
- No AI gimmicks
How the 478 breathing technique works
The longer exhale makes the pattern feel slower and more deliberate than normal breathing. The count gives your attention one simple thing to follow when your mind is busy.
478 breathing benefits
People commonly use 478 breathing for bedtime routines, stressful moments, and short calm resets. The benefit is not magic; it is a simple structure that can make slower breathing easier to repeat.
When to use it
Use it before sleep, during a short break, after a stressful moment, or whenever you want a quiet breathing routine without opening a busy meditation app.
Guided 478 breathing timer
A guided timer removes the need to count in your head. Visual cues, voice prompts, ambient sounds, and haptics can help you stay with the inhale, hold, and exhale rhythm.
Ambient sounds
Add calm background sound when you want a softer breathing session for bedtime or stress resets.
Voice prompts
Optional spoken cues help you stay with the rhythm without watching a screen.
Haptics for eyes-closed use
Feel each phase transition so you can keep breathing with your eyes closed.
Apple Health sync
Save completed sessions to Apple Health for a broader view of your breathing routine.
Apple Watch support
Run sessions from your wrist even when your phone stays put away.
History and progress
Review sessions over time and keep a simple record of your routine.
Why It Helps
Simple breathing cues can make a calming routine easier to repeat.
Slower breathing supports a calmer routine
Slow breathing is commonly used to support relaxation, bedtime routines, and quieter transitions at the end of the day, especially when anxiety starts making it harder to settle.
Longer exhales are often associated with downshifting
Extended exhale patterns are often used as a simple way to encourage a more settled pace, a calmer state, and a gentler shift out of stress.
Guided cues can help attention stay in one place
Following ambient sounds, voice prompts, haptics, or a clear visual rhythm can feel easier than counting in your head when you are tired, tense, or trying to refocus.
Built around the 478 breathing technique, the app gives you a simple guided timer for sleep, stress, insomnia, calmer breathing, and quiet resets on iPhone and Apple Watch. Whether you use 478 breathing with ambient sounds to fall asleep faster, settle anxiety, ease stress, or create a steadier bedtime routine, the goal is the same: make the technique easier to return to and easier to stick with.
Ready When You Need It
A clean breathing app for sleep, calm, focus, and quick resets.
Built for iPhone, iPad, and Apple Watch, with offline use, privacy-first design, ambient sounds, voice prompts, haptics, and no unnecessary noise when you want a little less anxiety and a clearer head.