Guided Breathwork
4-7-8 Sleep Breathing Studio
Slow your heart rate and trigger your parasympathetic nervous system with 8 scientifically guided visual and acoustic breath rhythms.
Cycle 1
Inhale
4
Seconds
4-7-8 Sleep Breathing
RECOMMENDED
Classic pre-sleep relaxation to trigger parasympathetic calming.
4s Inhale • 7s Hold • 8s Exhale
Box Breathing (4-4-4-4)
Even four-count square breathing used to center and stabilize thoughts.
4s Inhale • 4s Hold • 4s Exhale • 4s Hold
Calm (4-0-6-0)
PLUS
Long exhale rhythm that slows racing pulse and releases adrenaline.
4s Inhale • 6s Exhale
Focus (4-2-4-2)
PLUS
Steady rhythm for concentration and mindful grounding.
4s Inhale • 2s Hold • 4s Exhale • 2s Hold
Deep Sleep (4-0-8-0)
PLUS
Deep 8-second exhale for maximum full-body decompression.
4s Inhale • 8s Exhale
Gentle Pranayama (4-2-6-0)
PLUS
Easy 4–2–6 rhythm with no strain for quiet evening centering.
4s Inhale • 2s Hold • 6s Exhale
Moon Breath / Chandra (5-0-7-0)
PLUS
A soft, cooling balanced rhythm for bedtime comfort.
5s Inhale • 7s Exhale
Custom Rhythm (5-3-7-0)
PLUS
Personalized configurable timing that matches your lungs perfectly.
5s Inhale • 3s Hold • 7s Exhale
Why 4-7-8 Breathing Works
❤️
Lowers Heart Rate
The prolonged 8-second exhale activates the vagus nerve, immediately slowing cardiac pulse.
🧠
Quiets Racing Thoughts
Counting seconds forces executive focus onto somatic sensation, halting intrusive night anxiety.
🫧
Oxygenates Blood
The 7-second hold allows complete alveolar gas exchange and carbon dioxide balance.