Sleep DeeperGuided 4-7-8 breathing for sleep
Follow a slowly growing and shrinking circle — breathe in, hold, breathe out. A few minutes is often enough to slow your heart and quiet your mind before bed.
Four breathing patterns
4-7-8
Breathe in for 4, hold for 7, breathe out for 8. A classic pattern for winding down before sleep.
Box breathing
In 4, hold 4, out 4, hold 4. Steady and grounding — a favorite for calming a busy mind.
Calm
Breathe in for 4, out for 6. Longer exhales help the body slow down.
Even
In for 5.5, out for 5.5 — a smooth, balanced rhythm of about five breaths a minute.
How to do 4-7-8 breathing
- Sit or lie down comfortably and let your shoulders drop.
- Breathe in quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Breathe out slowly through your mouth for a count of 8.
- Repeat for a few rounds. In Sleep Deeper, just follow the circle and the on-screen count.
Choose a 1, 3, 5 or 10 minute session. If you ever feel light-headed, stop and breathe normally.
Part of your bedtime routine
Open breathing from the Sleep tab with Wind down with breathing, then start a sleep sound or bedtime story and log your night with the sleep tracker.
FAQ
What is 4-7-8 breathing?
It's a simple breathing pattern: inhale for 4 counts, hold for 7, exhale for 8. The long exhale helps many people relax before sleep.
How long should I do breathing exercises before bed?
Even 2–3 minutes can help. Sleep Deeper offers 1, 3, 5 and 10 minute sessions.
Can I do the breathing exercise with sleep sounds playing?
Yes. Any sound mix or music keeps playing while you follow the breathing circle.
Sleep better, starting tonight
Sleep Deeper is free on the App Store for iPhone. No account, no sign-up — just open it and press play.
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