4-7-8 breath (4 · 7 · 8) for bedtime

How it works

Take 4 counts to breathe in, hold for 7, and 8 to breathe out. Keep the out-breath unhurried. Feeling fine is a good reason to do this, not a reason to skip it. We'll stay close to sensations rather than ideas.

Why it can help

A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.

The pattern, in seconds

One round is 19 seconds. At the default 5 rounds this practice runs 95 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• just before you have to say something difficult
• before you open the email you have been avoiding
• when you have been given bad news and need to keep functioning

Tips

• Two minutes done properly beats ten minutes done while checking your phone.
• Do it with your shoulders still. The movement should be in your ribs and belly.
• Holding your breath is optional in every exercise here. You can always breathe through instead.

Please note

If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.