calm · 3 min
4-7-8 breathing
Slow the nervous system in four rounds of breath.
guided
begin
ready when you are
the practice
- 1
Exhale completely through your mouth, making a whoosh sound.
- 2
Close your mouth and inhale quietly through your nose to a count of 4.
- 3
Hold your breath for a count of 7.
- 4
Exhale completely through your mouth to a count of 8.
- 5
Repeat this cycle for four breaths.
why this works
What it does 4-7-8 breathing is a paced exhale-heavy pattern that slows your nervous system down. The longer exhale tells your body it is safe to relax.
Q: When should I use this? Use it for early stress escalation, before sleep, before tests, or after overstimulating transitions. It works best when you have practiced it during calm moments first.