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breath labBETA

4-7-8 Breathing

4-7-8 Breathing calms the nervous system. Inhale for 4 counts, hold for 7, exhale for 8 — a pranayama technique for anxiety and stress relief.

  1. Starting Position

    Sit or lie down in a comfortable position with your spine straight and your body relaxed. Gently close your eyes and allow your hands to rest naturally on your thighs or knees.

  2. Preparation and Awareness

    Bring your awareness to your natural breath. Notice the rhythm without trying to change it. Take a few deep cleansing breaths to settle the mind and body.

  3. Begin the 4-7-8 Cycle

    Inhale slowly through your nose for a count of 4. Hold your breath gently for a count of 7. Then exhale completely through your mouth, making a soft whooshing sound, for a count of 8.

  4. Repeat and Deepen

    Continue the 4-7-8 cycle for up to four rounds. With each repetition, allow your body to relax deeper and your mind to become calmer.