4-7-8 Breathing
Inhale
4sHold
7sExhale
8s
Ready—
Session length≈ 15 cycles
Suggested positions
Lying Down - Knees FoldedLying Down - Knees FoldedRecommended
Seated - Back RestedSeated - Back Rested
Steps
  1. 1Sit comfortably with your back rested, or lie down with your knees folded.
  2. 2Place the tip of your tongue against the roof of your mouth behind your teeth.
  3. 3Exhale completely through your mouth, making a whoosh sound.
  4. 4Close your mouth and inhale quietly through your nose for 4 counts.
  5. 5Hold your breath for 7 counts.
  6. 6Exhale completely through your mouth for 8 counts, making a whoosh sound.
  7. 7This completes one cycle. Repeat for up to 4 cycles initially.