Free audio · CC BY 4.0 · 10 minutes
4-7-8 breathing audio (10 minutes, free MP3)
A soft rising tone for the 4-second breath in, quiet for the 7-second hold, and a falling tone for the 8-second breath out. No voice — just follow the sound with your eyes closed.
Made with code (no recordings, no AI voices). Free to use in videos, classrooms, waiting rooms and playlists with credit.How to use it
- Breathe in through your nose while the tone rises (4 seconds).
- Hold gently while it is quiet (7 seconds).
- Breathe out slowly through your mouth while the tone falls (8 seconds).
- Stop and breathe normally if you feel light-headed.
Sleepward: Bedtime Routine
Sleepward builds your evening wind-down step by step so breathing, lights-down and screens-off happen in the same order every night.
Get it on the App StoreReuse it
Licensed CC BY 4.0. Credit line: “4-7-8 breathing audio (10 minutes, free MP3) — Honest Little Apps (honestlittleapps.github.io/learn/sounds)”.
Keep volume comfortable. Not a medical treatment.