04:09

The 4-7-8 Breath For Anxiety

by Cathy Doherty

Rated
4.3
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
43

Take a few minutes to pause, breathe and let go. In this gentle guided practice , we will practice the 4-7-8 breath- a simple but powerful technique to calm the nervous system, reduce stress and bring you back into the present moment. We will do 8 rounds of the breathing and you may notice your mind slowing, your body softening, and a sense of ease settling in. It is perfect for winding down after a busy day, easing anxiety or creating a peaceful start to your morning. No experience is required, just a willingness to breathe and be present. Join me and let's create a moment of calm together. Music is Hope by Chris Collins

AnxietyBreathingStressRelaxationMindfulnessBeginner4 7 8 BreathingNervous System CalmingRhythmic Breathing

Transcript

Hello and welcome to the 4-7-8 breath.

The 4-7-8 breath is a rhythmic breathing technique that helps calm the nervous system and bring your attention to the present moment.

The numbers refer to the counts of inhale,

Hold and exhale.

You inhale quietly through your nose for four seconds,

Hold your breath for seven seconds and exhale slowly through your mouth for eight seconds.

I will guide you and we will do eight rounds of the 4-7-8 breath after my count of three.

One,

Two,

Three.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Thank you for practicing with me.

Meet your Teacher

Cathy DohertyUnited Kingdom

4.3 (6)

Recent Reviews

ANNETTE

October 26, 2025

Catherine this does calms the nervous system ( is it box breathing?) Lovely another bookmark more strings to my bow 🙇‍♂️

More from Cathy Doherty

Related Meditations

Related Teachers

© 2026 Cathy Doherty. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

How can we help?

Sleep better
Reduce stress or anxiety
Meditation
Spirituality
Something else