THIS MOMENT IS YOURS
4-7-8 Breathing
Long-exhale calming breath
About this practice05:00Ready when you are
Background sound and the final bell use the volume above.
Leaving this page pauses your timer. Return in this tab to resume. Your device may suspend sound while locked.
A LITTLE TIME, WELL SPENT
Take this moment with you.
Your practice is complete. Save it to your browser’s practice history.
SELF-GUIDED PRACTICE
How to practice
- Sit or lie down in a comfortable position, ideally when you are preparing to rest.
- Place the tongue lightly behind the upper front teeth if that feels natural.
- Inhale through the nose for four slow counts.
- Hold the breath gently for seven counts, keeping the throat and shoulders relaxed.
- Exhale through the mouth for eight counts, slowly and steadily, as if fogging a mirror.
- Complete up to four rounds, especially when learning the practice.
- Use a shorter ratio, such as 2-3-4, if the full count creates strain or breath hunger.
- Stop and return to normal breathing if you feel dizzy, panicky, or uncomfortable.
Stay comfortable. You can stop at any time or return to your natural breath.