Anxiety Breathing - 478 Breath

To ease anxiety and reduce stress, this 2-minute practice uses the 4-7-8 breathing technique, a simple yet powerful method for regulating the nervous system. You'll inhale through the nose for 4 counts, hold for 7, and exhale through the mouth for 8. This breathing pattern is common in breathwork and pranayama and helps reduce tension, quiets racing thoughts, and creates a sense of grounded calm. Use it anytime you feel overwhelmed with anxiety or need a moment to reset your energy.