The 4-7-8 De-Stress Breath Snack

Like "Exercise Snacks," Breath Snacks are a quick way to optimize physical and mental health for those with limited time for self-care. The 4-7-8 pattern is one of the best breathing practices to quickly reduce anxiety and stress, calm your mind, and guide you into the parasympathetic “rest and digest” nervous system response. You can use this simple 5-minute Breath Snack during your day anytime you need a dose of calm or turn to it at night to help you wind down for restful sleep.

Transcript

Hi,

I'm Susanna.

Welcome to this 478 de-stress breath snack,

Which you can use to quickly regulate your nervous system when you're feeling anxious or overwhelmed.

We're going to breathe in through the nose for four counts,

Relax and hold for seven,

And breathe out through the mouth for eight counts,

As if you're breathing out through a straw.

We'll repeat this pattern four times,

Then take a natural breathing break for about 20 seconds before returning to the pattern again,

Completing three sets in total.

Let's begin.

Breathing 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.

Good,

And let's take a break,

Just coming back into your own easy natural rhythm,

Softening into your body as you continue to breathe.

And now returning to the pattern for the second set.

So,

Breathing 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.

And just relaxing into your own breathing pattern again.

Checking in to notice if you're feeling any calmer or more grounded.

And now returning to the final set of four,

Seven,

Eight.

Breathing 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.

To finish,

Take a deep breath in,

And release it,

Ah.

Your four,

Seven,

Eight breath snack is complete.

Reviews

Very useful in quickly releasing stress muscle tension. Thanks for sharing! 😌🙏💗