Soft 4-7-8 breathing: 6 rounds for jet lag

How it works

Breathe in through your nose for 4 counts, hold for 4. Then out for 8, slowly, without pushing. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.

Why it can help

Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.

The pattern, in seconds

One round is 16 seconds. At the default 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• when your thoughts are moving faster than you are
• after an argument, before you decide what to say next
• when the day has been fine but you still feel braced

Tips

• Keep your feet flat on the floor. It helps more than it sounds like it should.
• Try the same pattern at a different time of day and see whether it feels different.
• Never push through a hold. Coming out of it early is always the right call.

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.