Quick Calm: 4-7-8 Breathing

The 4-7-8 breathing technique is straightforward, takes just two minutes to complete, and can be used almost anywhere.

This relaxing breathing exercise, adapted from yoga’s pranayama by Dr. Andrew Weil, is a simple yet powerful practice designed to naturally calm your nervous system, enhance relaxation, and reduce stress. Research has shown that daily practice can lower blood pressure, improve mood, and prepare your body for restful sleep.

Note: If this is your first time practicing this exercise, please sit or lie down, as dizziness or lightheadedness may occur.

Music courtesy of Narek Mirzaei of Music of Wisdom. Photo by Scott Webb.

Transcript

Welcome,

I invite you to either close your eyes or cast your gaze downward for this quick and simple relaxation technique.

The sequence consists of a 4 second inhale,

A 7 second hold,

And an 8 second exhalation.

For every inhale,

You will breathe quietly in through the nose,

And for every exhale,

You will breathe powerfully through the mouth with pursed lips.

I'm going to guide you through 4 total rounds of breath.

Let's begin by exhaling all of the air out of your lungs.

Inhale 4 3 2 1 Hold 7 6 5 4 3 2 1 Exhale 8 7 6 5 4 3 2 1 Inhale 4 3 2 1 Hold 7 6 5 4 3 2 1 Exhale 8 7 6 5 4 3 2 1 Inhale 4 3 2 1 Hold 7 6 5 4 3 2 1 Exhale 8 7 6 5 4 3 2 1 Inhale 4 3 2 1 Hold 7 6 5 4 3 2 1 Exhale 8 7 6 5 4 3 2 1 Allow your breath to return to its natural rhythm.

And at your own pace,

Gently flutter the eyes open or lift your gaze.

Thank you for listening.

See you next time.