The 4-7-8 Breath

Find peace by using a rhythmic breathing pattern. Use the 4-7-8 count to settle your nervous system, letting go of worry and overwhelm with each slow exhale. It’s a simple way to build resilience and ground yourself whenever you need to feel more steady, curious, and well.

Transcript

One of my favorite go-to breath practices is called the 4-7-8 breath. I did not make this up. This is a well-known breathing exercise out there. In fact, Some of you may already know how to practice this exercise. Kudos to you. But this breathing practice can really help us to increase our connection with our parasympathetic nervous system. And our parasympathetic nervous system is where homeostasis lies. So when we're really connected to our parasympathetic pathways, We tend to feel more regulated, More peaceful, More grounded. This is where curiosity and learning and wisdom are going to be most available to you. When our parasympathetic nervous system is leading the way, This is where all of our organs and our various bodily processes around digestion and immunity are functioning optimally as well. So parasympathetic is a very resilient pathway of our neurobiology. And so the 4-7-8 breath practice helps you to increase your connection to your parasympathetic nervous system. And so this is a wonderful practice to use in times when you're feeling overwhelmed, When you're feeling a lot of worry, A lot of doubt, A lot of anxiety, A lot of fear. When you're just clearly not feeling very regulated, This breath can be a fantastic go-to. So the way to practice this breath technique is you breathe in for a count of 4, You hold your breath for a count of 7, And then you exhale for a count of 8. Now I typically exhale with my mouth open. I find that that just tends to feel the most nourishing for my nervous system. But you could also experiment with exhaling through your nose, Keeping the mouth closed. Do whatever feels right to you. You can experiment back and forth with mouth open, Mouth closed on the exhale, And just notice what your preference is. But first, Let's just practice this a couple of rounds together so you can get into the flow of the 4-7-8 breath technique. So first, Take a nice inhale followed by an exhale to release all of the air from your lungs. And when you're ready, At the bottom of the inhale, Inhale through your nose for 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, Exhale 2, 3, 4, 5, 6, 7, 8. Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, Exhale 2, 3, 4, 5, 6, 7, 8. Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, Exhale 2, 3, 4, 5, 6, 7, 8. Let your breath return to just a normal pace and take a moment and just observe. Notice any shifts in your mind, Body, Or heart. The 4-7-8 practice is wonderful to go to when you need a quick rescue, But the better way to practice this breath technique is to practice it when you don't immediately need it. When you practice breathwork exercises, You help to build capacity of your parasympathetic nervous system to intervene in times of upset, Of extreme stress, Of trauma. Breathwork practice, When it's done as a maintenance practice, Will help you thrive through times of adversity. I hope you enjoyed the 4-7-8 breath technique. Get to practicing and be well.