4-7-8 breathing for sleep, on iPhone
Last updated 2 June 2026
4-7-8 breathing is a simple wind-down pattern: inhale for 4, hold for 7, exhale slowly for 8. The long exhale is the point, it nudges the body toward rest, which is why people use it to fall asleep. On iPhone, Sunholm guides 4-7-8 with calm pacing, fully offline. The app is free to download, and 4-7-8 is one of its premium techniques.
How to do 4-7-8
- Breathe out fully through the mouth.
- Inhale quietly through the nose for a count of 4.
- Hold for 7.
- Exhale through the mouth for 8, slow and steady.
- Repeat for four to six rounds.
The exact seconds matter less than the ratio: a short inhale, a held pause, and a long exhale.
Why guide it with an app
Counting 4, then 7, then 8 while trying to relax is the hard part. Sunholm keeps the timing for you with a calm visual, runs entirely on your iPhone so it works offline, and does no tracking. It is free to download with optional in-app purchases. Sunholm includes nine breathing techniques in total: three are free, and 4-7-8 is one of the premium techniques.
How it compares
| What helps | Sunholm | Plain timer |
|---|---|---|
| Guides the 4-7-8 ratio | Yes | No |
| Calm visual pacing | Yes | No |
| Works offline | Yes | Varies |
| No tracking | Yes | Varies |
| Other techniques included | Eight more | No |
Frequently asked questions
What is 4-7-8 breathing?
It is a breathing pattern: inhale for 4, hold for 7, and exhale for 8. The long exhale is what helps the body settle, which is why it is popular for winding down before sleep.
Does 4-7-8 breathing help you sleep?
Many people find the long, slow exhale calming and use it as a pre-sleep wind-down. Sunholm includes it with gentle on-screen pacing.
Is there a free 4-7-8 app for iPhone?
Sunholm is free to download, but its 4-7-8 guidance is part of the premium upgrade, an optional in-app purchase, not the free tier. The app includes three free breathing techniques plus six more with premium, runs fully offline, and does no third-party tracking.
Is Sunholm free?
Sunholm is free to download with optional in-app purchases. There are no third-party ad networks or data tracking. The free tier does show the app's own occasional upgrade prompt after some sessions, which the premium upgrade removes.
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Sunholm offers general wellbeing and relaxation guidance, not medical advice or treatment for any condition. If a symptom is persistent, speak with a clinician.