4·7·8 breathwork · new york + online
the day is loud.
nineteen seconds isn’t.
that’s one cycle. ten minutes a day is thirty-one of those. book your first sitting
one guided cycle · nineteen seconds · nothing to sign up for
the protocol
we teach one thing: 4–7–8.
in
through the nose, into the belly, not the chest. unhurried — four is slower than it sounds.
hold
this is the still point we’re named for. pressure rises a little; thought settles a lot.
out
through the mouth, slower than feels natural. the exhale is where the letting-go happens.
the exhale is longer than the inhale on purpose. a long, slow out-breath is the most direct lever on the vagus nerve — the body’s built-in brake. you can’t talk a nervous system down. you can breathe it down.
the dose
ten minutes. every day.
that’s the whole program.
not a retreat, not an app streak, not a forty-day challenge. thirty-one cycles of 4–7–8 take just over ten minutes. most people feel their shoulders drop around cycle four. the heart settles a few cycles later. the mind is usually last to arrive — let it be late.
we teach one protocol until it’s boring, because boring is the point. a practice you never have to decide about is a practice that survives your worst week.
sittings
ten minutes, twice a day, guided.
- 7:10a morning sitting — before the inbox. in the studio on bond street, or live online.
- 8:40p evening sitting — after the day has said everything it’s going to. online only.
- anytime on your own — the paced guide above, plus a five-minute intro recording. no login.
sittings start on time and end on time. come in a suit, come in a towel — cameras stay off.
begin
your first week is free.
after that, $24 a month for every sitting, live or recorded. cancel anytime; come back anytime. or just come sit with us once — that’s free too, forever.
book your first sittingwe reply within a day, usually within the hour.