When you're wound tight, what you need usually isn't another technique — it's somewhere you can go back to. 478 Breath is that place. The whole app is one screen: a living nebula at its center, pulsing at your recent breathing rate, its color shifting with today's HRV. Inhale for 4, hold for 7, exhale for 8, and follow along. That's a session.
Why daily is the point
The hard part of breathwork was never learning it — it's coming back to it. The advice inside the app is plainly put: 2–3 sessions a day, 5–10 minutes each; showing up regularly matters more than any single long session. So every session leaves a trace — your heart-rate variability (HRV) before and after is recorded alongside it. Any single reading fluctuates, and one number on its own says little. But once dozens, then hundreds of sessions form a curve, you start to see your own rhythm. What you can see is easier to return to — and return often enough, and calm stops being a moment you chase and becomes the ground you stand on.
Features
Breathe with the nebula
No rigid expanding circle. The nebula pulses at your recent breathing rate — swelling, floating, settling.
1–10 minutes, anytime
The classic 4-7-8 rhythm is free, voice guidance follows your system language, and it keeps going after the screen locks.
HRV recorded around each session
Every session ends with your heart-rate variability before and after it, giving the feeling a number to sit next to.
See where today stands
Measured against your 7-day HRV baseline, the background color tells you whether today calls for recovery or you're right on form.
Sessions become a curve
HRV trends across a month, six months, a year and beyond — the long view of your practice.
A nudge back to these minutes
A home-screen widget and HRV alerts fit practice into the day; sessions can be saved as Mindfulness.
Who it's for
The nights you can't settle, the moments stress takes your rhythm away — those are what it's for. No account, no network, nothing to learn first. And if you're willing to come back for a few minutes each day, an Apple Watch lets you watch calm accumulate into something ordinary.
Requirements
iOS 17 or later. The core breathing practice works without an Apple Watch; HRV records, the status background color and trend charts need an Apple Watch and Health authorization. The free tier covers the 4-7-8 rhythm and 1–10 minute sessions; a Premium subscription unlocks the other rhythms, longer sessions, all soundscapes and adaptive HRV alerts.