4-7-8 wind-down
In for four, hold for seven, out for eight. The long exhale tells your nervous system the day is over.
The 4-7-8 pattern is the app's evening pause — run here for free, with the pacer keeping the counts so you can keep your eyes closed.
ready when you are
How to use it
- Best last thing before sleep, or at the 3 a.m. wake-up
- The seven-count hold is the quiet centre of the pattern — don't strain it
- Out through the mouth if that's comfortable: slow, ocean-like
Not a treatment for insomnia — a wind-down. If sleep is regularly hard, a doctor knows more than a timer.