Mindful breathing is a very basic yet powerful mindfulness meditation practice. The idea is simply to focus your attention on your breathing—to its natural rhythm and flow and the way it feels on each inhale and exhale.

What is meditative breathing?

The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute.

To use the 4-7-8 technique, focus on the following breathing pattern:

• empty the lungs of air.

• breathe in quietly through the nose for 4 seconds.

• hold the breath for a count of 7 seconds.

• exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.

• repeat the cycle up to 4 times.