4-7-8 Calm Breathing Exercise

4-7-8 breathing is a simple way to help your body settle and your mind slow down.

You will inhale for 4, hold for 7, and exhale for 8. The long exhale is the key, it helps signal “we’re safe” and invites your system to soften.

This takes about a minute. Do a few rounds when you feel wound up, tense, or stuck in your head. Keep it gentle, and let the breath do the work.

How to Practice

  1. Find a comfortable position.
  2. Start with a soft “haa” exhale and empty your lungs.
  3. Close your mouth and inhale quietly through your nose for a count of 4.
  4. Hold gently for a count of 7.
  5. Exhale slowly through your mouth for a count of 8.
  6. Repeat for 3–4 cycles.
"The single most effective relaxation technique I know is conscious regulation of breath." — Dr. Andrew Weil

Keep it gentle. Smooth beats strong.

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