10 Best 4-7-8 Breathing Apps to Help You Start Practicing Now

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January 25, 2022
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There are many great breathing techniques that can get you started on your breathwork journey. One of these amazing techniques is 4-7-8 breathing. While it’s a fairly easy technique to learn, it can also be practiced with guidance through a number of great apps.

If you would prefer to use an app to learn about 4-7-8 breathing, this guide can help you find the best choice for you with the following information:

  • An introduction to 4-7-8 breathing
  • 10 best 4-7-8 breathing apps for anxiety relief & relaxation

Before we introduce you to some top 4-7-8 apps, we’ll get you started with some background information about the technique itself.

By the way, if you’re looking for more apps that will help you relax, check out our guide to the best relaxation apps.

An introduction to 4-7-8 breathing

A woman lying on a yoga mat next to a laptop

What is the 4-7-8 breathing method? If you’re not familiar with it, the information in this section will help you get acquainted with it.

What is the 4-7-8 breathing method?

So what is the 4-7-8 breathing technique? Also known as Relaxing Breath, the 4-7-8 breathing method is a breathwork exercise popularized by Dr. Andrew Weil in the 2010s. The technique is now one of the most popular forms of breathwork, with many using it to relieve daily stress and anxiety. The technique can also be used to improve sleep and breathing patterns.

Top 6 health benefits of 4-7-8 breathing 

There are plenty of 4-7-8 breathing benefits that can be gained by regularly practicing the technique. Here are some of the top health benefits of 4-7-8 breathing that you should know:

  1. Relieves stress and anxiety: One of the most enticing 4-7-8 breathing technique benefits is its ability to help you relax by activating your parasympathetic nervous system.
  2. Lowers blood pressure: Breathing in this way informs your body that it is safe, allowing all your internal systems to return to normal functioning. This includes reducing your blood pressure.
  3. Strengthens lungs: This exercise helps you correct your breathing patterns and make greater use of your respiratory muscles. This improves your lung functions.
  4. Improves sleep: By helping you relax, this technique can help you enter a restful state and maintain a deep sleep.
  5. Reduces symptoms of depression: By changing your body’s oxygen levels, this technique contributes to a positive mood. It also can assist in combating depression.
  6. Relieves pain: The technique’s ability to keep you calm can also alter your perception of pain and help turn your focus away from it.

How to do the 4-7-8 breathing technique

The 4-7-8 breathing technique is one of the easiest to learn, making it a great choice as a form of breathwork for beginners. Follow the steps below to practice the technique:

  1. Get into a comfortable position, either sitting up or lying down, and allow yourself to relax.
  2. Slowly inhale through your nose over a count of 4 seconds.
  3. Hold your breath for a count of 7 seconds.
  4. Slowly exhale through your nose over a count of 8 seconds.
  5. Repeat steps 2 through 4 as many times as desired.

10 best 4-7-8 breathing apps for anxiety relief & relaxation

Now that you know more about the 4-7-8 method, what are the best apps for helping you practice it? These are our picks for the best 4-7-8 breathing apps.

1. Othership

Othership home screen

Download it Now: Android | iOS

Cost: 7-day and 14-day free trials available; subscriptions available for $18/month, $48/quarter, or $128/year.

Features: Guided breathwork classes, streak & progress tracking, inspiring soundscapes, and a global community.

Othership is a breathwork app designed to help you connect with your body, mind, and soul. The app contains over 500 classes, taught by some of the world's best facilitators, and covers a wide range of exercises and techniques, including 4-7-8 breathing. It also allows you to track your progress and connect with a global community of like-minded people.

2. Breathe - 1 Minute Meditation

Breathe instructions screen

Download it Now: iOS

Cost: Free to use; in-app purchases available.

Features: Written instructions, guided breathwork, Breathe Timer, and reminders.

Breathe is an app designed to educate you about 4-7-8 breathing. It uses onscreen instructions and guided breathwork sessions to help you master the technique. You can also set reminders so you don't forget to practice.

3. 4:7:8 Breathing

4:7:8 Breathing session

Download it Now: iOS

Cost: $0.99

Features: Visual & audio guides, time selection, unlimited sessions, and Apple Health integration.

For an easy-to-use guide, try 4:7:8 Breathing. This 4-7-8 app for iPhone, iPad, Mac, and Apple TV uses a simplistic design to guide you through the 4-7-8 breathing exercise. You can choose how long you want your sessions to be, or opt for untimed sessions.

4. Prana Breath: Calm & Meditate

Prana Breath session

Download it Now: Android

Cost: Free to access basic features; 3-month, 1-year, or lifetime subscriptions available for the Guru version.

Features: Guided audio, 8 breathing patterns, customizable patterns, and reminders.

Prana Breath is a breathwork app that helps you practice by visually guiding you through a variety of breathing exercises. In addition to pre-set training exercises, it also features highly-customizable intervals, allowing you to practice a 4-7-8 breathing meditation with ease. You can also see graphed statistics about your breathwork practice, and create reminders to stick to your schedule.

5. 4-7-8 Relax Breathing

4-7-8 Relax Breathing home screen

Download it Now: Android

Cost: Free

Features: Guided sessions, customizations, simplistic design, and additional information about 4-7-8 breathing.

Those in search of a 4-7-8 breathing app for Android can turn to 4-7-8 Relax Breathing. This is another app that also uses a simplistic design to guide users through the exercise. Sessions are customizable, and the app includes additional information to help those wanting to learn more about 4-7-8 breathing.

6. Breath Ball: Breathing Exercise

Breath Ball session

Download it Now: Android | iOS

Cost: Free to use; in-app purchases available.

Features: Breathing exercises, maximum customizability, simplistic design, and tutorials.

Another great app for guided breathwork is Breath Ball. The app uses simple animations to guide you to less stress and better breathing. You can also use the app before bed by breathing with a 4-7-8 exercise.

7. Breathe+ Simple Breath Trainer

Breathe+ customizations

Download it Now: iOS

Cost: Free to start using; in-app purchases available.

Features: Breath visualization, guided sessions from 1 to 60 minutes, breath cycle counter, and customizable intervals.

Breathe+ is another app for visually-guided breathing exercises. Using this app allows you to easily customize your breathing intervals, which makes using this app to practice the 4-7-8 breathing technique and others easy to do. It also uses a simple and beautiful display to help you easily follow along with whatever breathing exercises you want to practice.

8. Paced Breathing

Paced Breathing session

Download it Now: Android

Cost: Free to access basic features; in-app purchases available.

Features: Adjustable intervals; visual, audio, and haptic cues; custom breathing profiles; and a heart rate tracker.

Paced Breathing is also a breathwork app for customizable breathing sessions. The app allows you to set your inhale, exhale, and breath hold intervals to whatever length you want. Or if you prefer, you can choose to start with  as soon as you open the app. In addition to visuals, it also uses sounds and vibrations to guide you through your breathwork exercises.

9. 3 Minute Mindfulness

3 Minute Mindfulness session

Download it Now: iOS

Cost: Free to access basic features; $0.99/month, $4.99/year, or $8.99 to unlock all features.

Features: 7 Days of Mindfulness course, guided meditations, breathing exercises, and customizable reminders.

For help relaxing, try the 3 Minute Mindfulness app. It’s full of meditations, breathing exercises, and courses that are great for stress relief, including the 4-7-8 method. The app is if you’re looking to improve your breathing and overall quality of life.

10. BreatheIn: Calm Breathing

BreatheIn session

Download it Now: iOS

Cost: $0.99

Features: Apple Health integration, 5 breathing exercises, breathing data tracking, and visual guides.

BreatheIn is a breathwork app dedicated to helping you feel calm and focused. You can choose from some of the most popular breathwork exercises, including 4-7-8 breathing, to help yourself feel better fast. The app uses beautiful guided visuals, and even tracks your data.

If you’re ready to start practicing 4-7-8 breathing, see what others are saying about the Othership app.