Slower cadence
4-7-8 breathing
The 4-7-8 pattern deliberately lengthens the exhale. Because it includes a longer hold, begin gently and stop if the rhythm feels uncomfortable.
Take one quiet minute
Try 4-7-8 breathing
Begin with one minute and keep the breath gentle.
ReadyA slower cadence for unwinding and evening sessions.
Inhale 4s · Hold 7s · Exhale 8s
The sequence
Follow the pace without forcing it.
- Settle into an easy posture.
- Breathe in for four seconds.
- Hold gently for seven seconds.
- Breathe out slowly for eight seconds.
A useful moment
When to return to it.
- An evening wind-down
- A slower guided session
- A quiet transition before rest
Breathing exercises support general wellbeing and are not medical treatment. Stop if you feel uncomfortable, dizzy, or short of breath.