Guided breathing
4-7-8 Breathing
4 in · 7 hold · 8 out
In through the nose for 4, hold for 7, out slowly for 8. The long exhale is the active ingredient — it leans the nervous system hard toward rest. Best lying down or before sleep.
Start when you are ready to follow the pace.
Ready
Breath path
Start when you feel ready.
Directions
- Inhale
- 4 seconds through the nose
- Hold after inhale
- 7 seconds
- Exhale
- 8 seconds