NIGHT
4-7-8 breathing · Long exhale
A teardrop with a long taper. The slow way out is the whole idea.
NIGHT is shaped so the exhale is physically longer than the inhale. The short shoulder of the teardrop takes four counts, the round base holds for seven, and the long outer curve takes eight on the way out. Most people rush the exhale when they try this from memory. The shape makes rushing difficult.
Your thumb does the counting
- Start Thumb on the raised dot at the point
- Breathe in Down the short shoulder, four counts
- Hold Rest in the round base, seven counts
- Breathe out Up the long outer curve, eight counts
- Repeat ×4 Four cycles is the traditional dose
Do not try to breathe correctly. Move your thumb at the pace the shape allows, and the breath follows on its own.
Try NIGHT now
In 4-7-8 the exhale is twice the inhale. The asymmetry is the active part, and it is also the part people get wrong without something to follow.
- Lights out, phone face down
- The 3am wake-up
- Wind-down, an hour before bed
- Long-haul flights
Remember: this patch has no ingredients and does nothing to your body. It is a guide for a breathing exercise. See the research on the exercise
