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.