A moment to yourself
4-7-8 Breathing
A balancing pattern with a gentle inhale, longer hold, and slow exhale to wind down.
Best for: Winding down in the evening or reducing jitters.
Find your rhythm
Step 1: Inhale4s
Inhale through your nose for 4 seconds.
Step 2: Hold7s
Gently hold your breath for 7 seconds.
Step 3: Exhale8s
Exhale through your mouth for 8 seconds.
About this practice
- Slows heart rate
- Promotes relaxation before sleep
- Encourages mindful breath control