4-7-8 Breathing Exercise For Calm & Relaxation

Take a few minutes to pause, breathe, and reset. This guided 4-7-8 breathing exercise uses a simple breathing pattern to help calm the mind, release tension, and support relaxation. Follow along with gentle breathing cues as you slow your breath and settle into the present moment. Perfect for moments of stress, overwhelm, or whenever you need a quick reset.
Pause. Breathe. Begin Again.

Transcript

Welcome. Let's gently reset your nervous system with a quick 3-minute breathing exercise. If you're ready. Make yourself comfortable. And let's begin. Inhale through your nose for four. Gentle hold for 7. Deep exhale through your mouth. Again inhale for four. Hold for seven. Exhale for 8. Inhale for four. For 7. Exhale for 8. One more set. As you settle in. Let your whole body feel a little heavier. Little more grounded into wherever you're resting. Inhale for four. Gentle hold for 7 Exhale through your mouth. Inhale for four. Old for seven. Exhale, Breathe. All you need is a few minutes to regulate your nervous system. Save this and return as often as you need. Take care.