Breathe in quietly through your nose for a count of four, hold for seven, then exhale fully through pursed lips for eight with a soft whoosh. The counting pace matters less than the ratio, so slow or quicken the count until the hold feels manageable.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 full cycles, once or twice a day; build toward 8 cycles over a month.
The seven-count hold is long and light-headedness is common at first, so practise sitting or lying down and shorten the counts while keeping the ratio if you feel dizzy. Never do breath holds in water or while driving.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.