4-7-8 breathing

Breathe in quietly through the nose for four, hold for seven, then breathe out through the mouth for eight, as if through a straw. Four rounds is plenty to start with; if the hold feels long, shorten all three counts and keep the same pattern.

What the session says

• Find a comfortable way to sit, with your back tall and your shoulders soft. Rest your hands wherever they feel easy.
• Let your eyes close, or rest your gaze on a spot on the floor a little ahead of you.
• Let all the air out through your mouth first.
• In through the nose
• Hold
• Out through the mouth
• Let your breathing go back to its own rhythm. Wiggle your fingers and toes, and when you are ready, open your eyes.
• Well done for taking this time.

Related

• A calmer bedtime
• Two-minute reset
• Breath awareness
• Box breathing
• Body scan
• 5-4-3-2-1 grounding
• All meditations and the timer

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