4-7-8 Breathing For Stress & Anxiety

Welcome to this practice of counting breaths or 4-7-8 breathing.

This breathing technique can help your nervous system calm down naturally in difficult situations and think clearly.

In this practice,

You will breathe in through your nose for 4 counts,

Hold the breath in for 7 counts,

And then breathe out through your mouth for 8 counts while making a whoosh sound.

Let us begin by finding a comfortable place that is away from all the distractions.

This could be your room,

Your office cabin,

Or your study desk.

Please sit with your spine upright,

Close your eyes gently,

Relax the shoulders,

Neck,

Jaws,

And the forehead.

Place the tip of your tongue behind the upper front teeth.

If comfortable,

Maintain this position throughout the practice.

We will now practice 4 breath cycles together.

Let us start by breathing in naturally through your nose and releasing all the air through your mouth.

Now breathe in through your nose for a count of 4,

3,

2,

1.

Hold the breath comfortably for 7,

6,

5,

4,

3,

2,

1 and breathe out through your mouth making a whoosh sound for 8,

7,

6,

5,

4,

3,

2,

1.

Then breathe in through your nose for a count of 4,

Hold the breath comfortably for a count of 7,

And breathe out through your mouth for a count of 8.

One more time,

Breathe in through your nose for 4 counts,

Hold the breath comfortably for 7 counts while keeping your shoulders and neck relaxed,

And breathe out through your mouth for 8 counts.

One last time,

Breathe in through your nose,

Hold the breath comfortably,

And breathe out through your mouth.

Notice how you feel after these 4 breath cycles.

Now gently open your eyes.

I hope you're feeling a sense of calm and lighter than before.

You can practice this twice a day,

But never more than 4 breath cycles at a time.

I invite you to come back whenever you feel the need for a mindful breather.

Take care of yourself,

Goodbye.