Breathing 4–7–8

Breathing · 4 min · level: easy

An evening breathing technique: inhale for 4 counts, pause for 7, a long exhale for 8.

What it gives

• Quick reduction of arousal
• Preparation for sleep
• Help with anxiety

Steps

1. Posture and setup30 s

   Sit comfortably, back straight, shoulders relaxed. The tip of the tongue rests on the palate behind the upper teeth.

2. Cycles 4–7–83 min

   Inhale through the nose for 4 counts, a gentle hold for 7, a slow exhale through the mouth for 8. Repeat the cycles at a comfortable pace.

3. Completion30 s

   Return to normal breathing, sit with your eyes closed, notice how you feel.

Caution

If dizziness appears, breathe at your usual rhythm and shorten the pauses.