Breathing pattern

Inhale 4 seconds · Hold 7 seconds · Exhale 8 seconds

A slow, three-phase rhythm with a longer exhale.

When to practice 

4-7-8 breathing is typically practiced during calmer moments later in the day — such as winding down in the evening or preparing for rest.

Its slower rhythm can feel natural when you want to gently reduce activity and bring your attention inward.

How to practice

• Breathe gently and avoid forcing the breath 

• You may breathe through your nose or mouth, whatever feels comfortable 

• Keep the rhythm relaxed and unstrained
  
  

If the full rhythm feels too long at first, simply follow it at a comfortable pace.

4-7-8 breathing in Breazee

Breazee guides the timing of each phase directly on your Apple Watch using clear visual cues and subtle haptic feedback.
The exercise works independently on the watch and can be practiced without your phone. 

Try 4-7-8 breathing on your wrist

Explore this slower breathing rhythm directly on your Apple Watch. 

Disclaimer
All of these techniques are easy to learn and, with regular practice, can support mental and physical relaxation.
These breathing exercises are meant to support relaxation and well-being. They are not medical advice and don’t replace seeing a doctor or other qualified healthcare professional.