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4-7-8 breathing
In 4 · hold 7 · out 8
4-7-8 is a counted breath from the yoga tradition, made popular by Dr. Andrew Weil. The counting keeps a busy mind occupied, and the long breath out tells your body it can slow down. It's a good one for the moment you turn the light off.
Do it now with the timer (2 min)
How to do it
- Lie on your side, whichever is most comfortable.
- Rest the tip of your tongue on the roof of your mouth, just behind the teeth. Soften your face.
- Breathe in softly through the nose for 4. About three-quarters full, not to the top.
- Hold for 7, relaxing your face, neck and shoulders.
- Breathe out slowly for 8. Through the nose for sleep, or through soft lips if you prefer.
- Do 5 to 10 rounds. If you drift off, that's the point.
Tips
- 7 feels too long? Hold only as long as is comfortable. The long breath out matters more than the hold.
- Counting fast is fine at first. The ratio counts, not the seconds.
Go gently
- This one has a breath hold. Skip the hold (just breathe in 4, out 8) if you're pregnant, or have heart problems, high blood pressure, epilepsy or panic attacks.
- Never strain to hold. If you feel dizzy, stop and breathe normally.
Sources: M. Pistono, Breathe How You Want to Feel (Serenity Breath) · Yogalap instructor course (breath holds: who should skip them).
Can't switch off at night?
Get my free 10-minute guided practice for the moment you turn the light off. Gentle: no breath holds, no fast breathing.