Technique
Cadence of Bliss
A 4-7-8 pattern with a held, full-lung pause at the top — a slower, more deliberate cousin of box breathing meant to be felt, not rushed.
How
Inhale through the nose for 4s, expanding the ribs fully. Hold with full lungs for 7s (a slight smile during the hold helps). Exhale for 8s through the nose or mouth, relaxing chest, then ribs, then belly to neutral, evenly. Repeat for 4–8 rounds, then return to normal breathing for at least a minute before repeating the sequence.