A Simple Practice - 4-7-8 Breath

This simple 4-7-8 breathing technique uses a specific count to calm your nervous system. You'll inhale for 4, hold for 7, and exhale for 8. By focusing on a long, slow exhale, you can help to soothe a stressed and reactive (unhealthy sympathetic) nervous system.

If you enjoyed this technique, you might also find these helpful:
- A Simple Practice - Circular Breathing
- A Simple Practice - Peace Is Within Me

Everyday Mindfulness - Less Stress, More You.

Transcript

I'm sure you've come across this breathing technique before but it would be remiss of me not to include it in the simple practices as it's a really good way of helping to settle your nervous system and boost your well-being. So get yourself into a comfortable quiet place the best you can. Allow your shoulders to drop down from your ears. Take a deep breath in and sigh it out, Emptying your lungs completely. And then to begin we're going to breathe in to a count of four. So breathing in, Two, Three, Four. Hold for seven, Six, Five, Four, Three, Two, One. And breathe out for eight, Seven, Six, Five, Four, Three, Two, One. Breathing in again, One, Two, Three, Four. Holding, Seven, Six, Five, Four, Three, Two, One. Breathing out, Eight, Seven, Six, Five, Four, Three, Two, One. Now just find your own rhythm and your own count. Remember that you breathe in for four, Hold for seven, And breathe out for eight. And just let your nervous system settle into that rhythm. Beautiful. Keep going. And of course if your mind gets distracted or your breath feels a bit tight, Just return to some normal breaths. Just allow your normal rhythm to take its course for a couple of breaths and then you return to the four, Seven, Eight breath. Wonderful. So obviously like all the techniques you can do these for as long or as short as you need, Any time, Any place. And of course I hope to see you back here for another technique very soon. Take care.