04:00

4-7-8 Breathing To Relax The Nervous System

by Sandra Schroeter

Type
guided
Activity
Meditation
Suitable for
Everyone

4–7–8 breathing is a simple breathwork technique that helps calm the nervous system, reduce stress, and quiet a busy mind. By gently extending the exhale and pausing before the next inhale, it activates the body’s relaxation response, which can support better sleep, lower anxiety, and a greater sense of inner calm. Practicing this regularly can help you feel more grounded, focused, and emotionally balanced in everyday life.

Transcript

Before we begin,

Take a moment to settle into a comfortable position,

Either sitting or lying down,

And allow your body to soften.

The 478 breathing technique is a simple,

Powerful way to calm your nervous system,

Quiet your thoughts,

And invite a sense of safety and stillness into your body.

There's no need to force anything,

Just follow the rhythm as best you can.

Inhaling for 4,

Holding for 7,

And exhaling for 8.

Let's start,

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In,

And hold,

And hold,

And hold,

And hold.

Out,

In,

And hold,

In,

And hold,

And let it all out.

How do you feel now?

Meet your Teacher

Sandra SchroeterUnited Kingdom

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© 2026 Sandra Schroeter. 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.

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