4-7-8 breathing is a calming breathing technique that helps reduce stress, manage anxiety, and support better sleep. It works by slowing the breath and calming the nervous system, making it ideal during moments of overwhelm or as part of a daily relaxation routine. Follow the steps below to practise 4-7-8 breathing effectively.
Step 1: Find a Comfortable Position.
Sit or lie down in a quiet place where you can relax. Keep your back straight and shoulders relaxed. Close your eyes if it feels comfortable, and rest your hands gently in your lap or by your side.
Step 2: Exhale Completely Through Your Mouth,
Start by gently exhaling all the air from your lungs through your mouth. Make a soft whooshing sound as you breathe out, releasing any tension.
Step 3: Inhale Through Your Nose for 4 Seconds.
Slowly breathe in through your nose to a mental count of 4. Focus on drawing air deep into your lungs rather than shallow breathing into your chest.
Step 4: Hold Your Breath for 7 Seconds
Gently hold your breath for a count of 7. This pause allows oxygen to circulate and helps calm your body’s stress response.
Step 5: Exhale Slowly Through Your Mouth for 8 Seconds.
Exhale completely and slowly through your mouth for a count of 8, again making a whooshing sound. Focus on letting go of stress with each breath out.
Step 6: Repeat the Cycle.
Repeat the full cycle (inhale 4, hold 7, exhale 8) for 4 breaths to start. As you become more comfortable, you can gradually increase to 8 cycles.
Step 7: Reach Out to a Mental Health Professional.
If you’re using 4-7-8 breathing to manage anxiety, stress, or sleep problems and need further support, consider speaking with a licensed mental health clinician. AERCS Therapy provides professional services and can help you develop a wellness plan tailored to your needs.
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What is the purpose of 4‑7‑8 breathing?
The 4-7-8 technique activates your body’s relaxation response, helping reduce stress and anxiety. It slows your heart rate and encourages deep, mindful breathing.
How often should I practise 4‑7‑8 breathing?
It’s safe to practise twice a day or whenever you feel anxious, stressed, or need help falling asleep. Regular use enhances its calming effect over time.
Can anyone do 4‑7‑8 breathing?
Yes, most people can safely use this technique. If you have a respiratory condition, consult your doctor before starting any new breathing exercises.
How long does it take to feel the effects?
Many people feel calmer after just a few cycles. Consistent practise over days or weeks can help lower your baseline stress and improve sleep quality.
Can 4‑7‑8 breathing help during a panic attack?
Yes, it can. The technique slows rapid breathing and soothes the nervous system. It’s especially useful when paired with grounding techniques or calming self-talk.
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