Exercises
4-7-8 Breathing
A longer exhale pattern often used as a wind-down routine.
How to practice
4-7-8 breathing pairs a short inhale with a longer hold and a longer exhale.
- Inhale through the nose for four seconds.
- Hold for seven seconds if comfortable.
- Exhale slowly for eight seconds.
- Repeat gently for a short session.
Best for
Evening routinesSlow exhale practiceSettling before rest
Caution
Beginners may feel lightheaded. Start gently and stop if uncomfortable.
Sources
Inhale
4-7-8 Breathing
Inhale4s