4-7-8 Breathing For Anxiety Relief

Do you ever wish there was a simple way to calm your nervous system in just a few minutes?

In this gentle 3-minute 4-7-8 breathing practice, you'll be guided through a simple breathwork designed to help settle the nervous system, ease anxiety & soften the fight-or-flight response. Through a steady inhale, brief pause, and longer exhale, the body is gently invited into a calmer, more regulated state.

You can practice sitting or lying down comfortably & simply follow the guidance. As you do this, you may notice your shoulders relax, your mind become quieter & a sense of calm and safety begin to return.

Use this for anxiety relief, stress management, emotional regulation, bedtime relaxation, or anytime you need a quick nervous system reset.

Practice daily to help calm become a more familiar place your body knows how to return to.

If this helped, explore my Nervous System Regulation playlist on my profile for more such practices.

Music by Bipul Kumar from Pixabay

Transcript

Hello, Dear one. In a moment, I will guide you through a simple breathing rhythm which involves a 4-second inhale through the nose a gentle 7-second pause. And a longer 8-second exhale through the mouth with a soft, Audible whooshing sound. So, Let's do a few rounds of this together. So, Gently exhale all the air out. And begin. Inhale through the nose 2 3 4 Hold 2 3 4 5 6 7 Exhale through the mouth 2 3 4 5 6 7 8 Again and again. Hold. Exhale through the mouth. Inhale through the nose. HOLD Exhale through the mouth. If it feels right. Continue this rhythm. On your own. That's it for this practice. Take care dear one, This peace will be here whenever you need it.

Reviews

Thank you dear Anisha, this short peaceful practice is just perfect 🌬🤍 🦢