4-7-8 Breathing
A four-count inhale, seven-count hold, and long eight-count exhale to help you wind down.
Breathe in quietly through the nose for a count of four, hold the breath for seven, then release a slow, complete exhale through the mouth for eight. The long exhale is the heart of the practice — let it be soft and unhurried.
Repeat for a few rounds. If a seven-count hold feels like a strain, shorten the counts while keeping the same 4-7-8 proportion.
Practice
Inhale
— A widely taught beginner breathing pattern.
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