478 Breathing

4-7-8 Breathing is a simple and effective way to calm your mind and body, often used to reduce anxiety and stress.

Here’s how to do it:

1. Find a comfortable seated position.
2. Inhale slowly and deeply through your nose for 4 seconds, breathe so your stomach moves out.
3. Hold that breath gently for 7 seconds.
4. Exhale slowly and softly through your mouth for 8 seconds, slightly pressing your lips together, making a “fff” sound.
5. Repeat 3-5 times, or until you notice a shift.

If needed, you can also exhale through your nose if that feels more natural in your current situation. The key is to keep your breathing calm and focus on exhaling longer than you inhale. This signals your nervous system that you are safe and can relax.

Don’t worry about being exact with the timing at first. Be gentle with yourself and start at a pace that feels right. Over time, the 4-7-8 rhythm will flow naturally.