The 4-7-8 breath

How it works

Breathe in quietly through your nose for four counts. Hold for seven. Then let the breath out gently through your mouth for eight counts, with a soft whoosh if that helps.

Why it can help

The long out-breath is the part that matters. Your exhale is tied to the 'rest and digest' branch of your nervous system, so stretching it nudges the body toward settling. The hold in the middle simply slows everything down.

Good for

• winding down in bed
• before sleep
• when your mind is still running the day's list

Tips

• The counts are guides, not a test. If seven seconds of hold is too long, hold for five. Keep the ratio feeling comfortable.
• Let the exhale be a sigh, not a forceful blow. Gentle and long beats strong and short.
• Three to four rounds is plenty. More is not better.
• Don't do this one while driving or standing up — a few people feel lightheaded. Sit or lie down.

Please note

Not recommended if you are pregnant, or if you have a heart condition or blood pressure concerns — the hold can raise pressure briefly. When in doubt, do a plain longer-exhale breath instead.