4-7-8 Breathing Exercise
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Andrew Weil demonstrates the 4-7-8 pattern: inhale four counts, hold seven, exhale eight. Short walkthrough covering tongue position, ratio, and how many cycles to do, enough to practise it correctly afterwards.
More resources on Breathwork
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Mindful.org is a resource hub offering practical guidance on mindfulness and meditation, with articles, expert tips, guided meditations, videos, and science-backed insights to help integrate mindful practices into daily life.
Wim Hof Method
Official Wim Hof Method page explaining the cyclic hyperventilation-and-retention breathing protocol, with a guided video and written instructions plus safety warnings. After it you can run a full three-round session unaided.
Breath: The New Science of a Lost Art
Journalistic survey of breathing research, covering nasal versus mouth breathing, carbon dioxide tolerance, slow-breathing rates and the shrinking human airway. Explains why breathing mechanics affect sleep, blood pressure and anxiety, with practices drawn from the studies described.
The Oxygen Advantage
Patrick McKeown presents nasal-breathing and breath-hold techniques drawn from the Buteyko method, with self-assessment scores and exercise progressions. Readers finish able to measure their own breathing tolerance and apply protocols during rest and exercise.
The Breathing Book
Donna Farhi, a yoga teacher, walks through the mechanics of diaphragmatic breathing and a graded sequence of exercises. Readers learn to notice restrictive habits in their own posture and movement, and to restore fuller, more natural breath.