4-7-8 Guided Breathing
Guided 4-7-8 breathing: breathe in for 4 counts, hold for 7 and breathe out for 8 to calm the group.
How to play
- Students sit comfortably with a straight back.
- Explain the technique with your hand: 4 fingers to breathe in, 7 to hold, 8 to breathe out.
- The teacher counts aloud for 4 cycles.
- Finish with a few seconds of free breathing.
Rules
- Don't force it: if holding for 7 is hard, shorten it.
- Silence.
Variations
Easier
3-3-6 version.
Standard
Four 4-7-8 cycles.
Harder
Count silently without the teacher's voice.
Adaptations
- Asthma or anxiety: short version with no breath-holding.
- Limited mobility: no changes.
Learning goals
- Learn an emotional self-regulation technique.
- Lower the heart rate.
PatioLab has "4-7-8 Guided Breathing" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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