Throughout the duration of the exercise, hold your tongue on the roof of your mouth, behind your upper teeth, and exhale through pursed lips. This slows down your exhale, so you can easily make it longer than the inhale.

According to Smith, these are the steps to do the 4-7-8 technique:

  1. Inhale quietly through your nose for a count of four.
  2. Hold your breath at the top of the inhale for a count of seven.
  3. Exhale through pursed lips for a count of eight.
  4. Repeat the cycle for up to four cycles twice a day.