4-7-8 Wind-Down Breath
“Run a slow 4-7-8 breath while I'm trying to sleep.”
The bedtime breathing pattern, paced properly, with a dim mode for a dark room — and the awkward finding attached: the one head-to-head trial found plain six-breaths-a-minute beat 4-7-8 on heart-rate variability, and nothing moved mood. Both patterns are here.
- A circle that fills, holds and empties so you can breathe without reading anything
- Dim mode for using it in the dark without wrecking your night vision
- Presets from 4-7-8 as published down to the NHS five-in, five-out
- Tells you your breaths per minute and how far that is from the evidenced rate
- Optional spoken cues, four chime voices, or complete silence
- This one is finished and tested — not on the build list
- It will be $9, same as every other tool
- One email when it goes up, no list, no spam
Three steps, then you're done
4-7-8 as Weil published it, or something gentler.
Dim mode, then follow the circle.
Four breaths is what Weil himself says to start with.
Questions
Do I need to install anything?
No. Each tool is a single file. Double-click it and it opens in Chrome, Edge, Safari or Firefox — whichever you already have. No account, no password, no software.
Does anything get uploaded?
No. Your numbers and files never leave your computer — the tools have no way to send them and no internet connection is needed to run them. You can switch your wi-fi off and they still work.
I'm not good with computers. Is this too hard?
The first thing every tool does is walk you through it in five short screens with pictures. Then there's a button that fills it with example numbers so you can watch it work before touching anything.
Will it work on my phone?
Yes. Email yourself the file and open the attachment, or drop the files in iCloud Drive, Dropbox or Google Drive and open them from there — then they're on every device you own.