4-7-8 breath (4 · 7 · 8) for heated moments

How it works

Breathe in for 4, hold for 7, then let the breath go for 8 counts. Noise is fine. You are not trying to hear anything subtle. Simple things first: contact, weight, temperature.

Why it can help

Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.

The pattern, in seconds

One round is 19 seconds. At the default 12 rounds this practice runs 228 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.

Good for

• as a way to mark the end of the working day
• when you have five minutes and no idea where to start
• when the afternoon has gone flat

Tips

• Do it with your shoulders still. The movement should be in your ribs and belly.
• Set a timer for the rounds you want, so you are not watching the clock.
• 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.