How to do 4-7-8 breathing
Breathe in for 4 seconds
Through your nose, mouth closed. In the demo, the wave rises.
Hold for 7 seconds
Without straining: the air stays in while the wave waits at the top.
Breathe out for 8 seconds
Slowly, through your mouth. The wave falls and leaves foam. That's one round.
Dr. Andrew Weil popularized the 4-7-8 technique, drawing on breathing exercises from yoga (pranayama). What matters is the ratio: the out-breath lasts twice as long as the in-breath. If 4-7-8 feels too long, go faster and keep the ratio.
Four rounds are enough to start (a little over a minute). With practice you can work up to eight. This isn't medical treatment. If you feel dizzy or short of breath, go back to breathing normally.
4-7-8 breathing for sleep
Many people do it in bed with the lights off, to slow down before falling asleep. It works without a screen too: count 4, 7 and 8 in your head.
In the Apple TV app, Sleep mode calms the sea little by little, then fades the picture and the sound out together. In the web app, pick 4-7-8 under «Ritmo» (pattern) and a session of 1 to 10 minutes.
FAQ
How do you do 4-7-8 breathing?
Breathe in through your nose for 4 seconds, hold your breath for 7, and breathe out through your mouth for 8. That's one round; start with four.
How many rounds should I do?
Four rounds to start, a little over a minute. With practice, up to eight. If you feel dizzy, stop and breathe normally.
Does it help with sleep?
Many people use it at bedtime to relax. It isn't a treatment: if you have trouble sleeping, talk to a professional.
What if holding for 7 seconds is hard?
Go faster and keep the ratio (for example, 2-3.5-4). What matters is that the out-breath is twice as long as the in-breath.