🌬️ 4-7-8 Breathing
Relaxation Breathing
A simple yet powerful breathing technique for stress relief, better sleep, and deep relaxation.
🫁 Follow the Circle
Breathe
4
Inhale
Recommended: Practice 4 cycles, 2-3 times daily
📖 How to Practice 4-7-8 Breathing
Inhale (4 counts)
Breathe in slowly and deeply through your nose for a count of 4. Fill your lungs completely, but don't strain. Feel your abdomen expand.
Hold (7 counts)
Hold your breath for a count of 7. Keep your body relaxed. This pause allows oxygen to fully circulate through your system.
Exhale (8 counts)
Exhale slowly and completely through your mouth for a count of 8. Make a soft "whoosh" sound as you breathe out. Empty your lungs fully.
Repeat
Repeat this cycle 4 times. With practice, you can work up to 8 cycles. The key is to maintain the 4-7-8 ratio, not the speed.
✨ Benefits of 4-7-8 Breathing
- Reduces stress and anxiety by activating the parasympathetic nervous system
- Improves sleep quality - practice before bedtime for better rest
- Helps manage cravings and emotional eating
- Lowers blood pressure and heart rate
- Enhances focus and mental clarity
- Promotes deep relaxation and calm
- Can help with panic attacks and acute stress
- Improves overall respiratory function