4-7-8 Breathing

1 minGentleWellness4 chapters

A quick calm-down technique with an extended exhale. Shifts your nervous system from alert to receptive in just a few cycles.

Quick calm-downActivates relaxation responseShifts to receptive stateReleases held tension

1–3Introduction · Breathe In · Hold0:32

4Breathe Out0:08

1–4 · Introduction, breathe In, hold, breathe Out0:40

Room

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For adults 18+ · Use a private, safe space · Pause or stop at any point.

Session phases

0:18

Introduction

This technique will help you shift from thinking to feeling. Breathe in through your nose for four, hold for seven, and let it all go through your mouth for eight.

0:04

Breathe In

0:07

Hold

0:08

4-7-8 Breathing

Session phases

Introduction

Breathe In

Hold

Breathe Out

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