4-7-8

In for four through the nose, held for seven, out for eight through the mouth. A long hold and a very long exhale.

Sit however you are comfortable. You can close your eyes; the count is spoken on the screen, not out loud.

The pattern

Inhale 4sHold 7sExhale 8s

in through the nose, out through the mouth

Short and strong. Four cycles is a full dose; more is not better.

The seven-count hold is long. If it makes you light-headed or anxious, that is the hold, not you — stop and use cyclic sighing instead.

Never practise any of these in or near water, or while driving.