SOS Panic Relief Breathing (4-7-8): For Immediate Calm

Relieve anxiety and stress in just 2 minutes with this guided 4-7-8 breathing meditation. This structured breathing practice helps activate the parasympathetic nervous system, supporting calm and nervous system regulation.
Perfect for moments of overwhelm, panic, or racing thoughts. Use this meditation anytime, anywhere to feel grounded, steady and in control.

Transcript

Hello, I'm here to help calm your nervous system. Let's focus on the breath. We'll breathe in for a count of four, Hold for a count of seven, And breathe out for a count of eight, And repeat four times. Let's get started. In, Two, Three, Four. Hold, Two, Three, Four, Five, Six, Seven. Out, Two, Three, Four, Five, Six, Seven, Eight. In, Two, Three, Four. Hold, Two, Three, Four, Five, Six, Seven. Out, Two, Three, Four, Five, Six, Seven, Eight. In, Two, Three, Four. Hold, Two, Three, Four, Five, Six, Seven. Out, Two, Three, Four, Five, Six, Seven, Eight. In, Two, Three, Four. Hold, Two, Three, Four, Five, Six, Seven. Out, Two, Three, Four, Five, Six, Seven, Eight. Keep your breaths slow and steady. Well done on taking a moment of calm for yourself, And know that you can always come back to the breath and this meditation if you need support. May you find moments of relaxation throughout your day. Namaste.