4-7-8 Breathing
Materials Needed
Feeling
Worry
How to Do It
Inhale through your nose for a count of 4, hold the breath for 7, and exhale slowly through your mouth for a count of 8. Repeat for several cycles.
Why It Works
This breathing technique helps to calm the mind and nervous system, disrupting the repetitive thought patterns associated with rumination by engaging the parasympathetic nervous system.
Guided Practice
Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Taking a few natural breaths, allowing your body to settle into a rhythm. When you're ready, we'll begin the 4-7-8 breathing pattern. Inhale deeply through your nose for a count of four, filling your lungs fully. Perhaps notice the sensation of the air moving in, a feeling of expansion or a subtle cooling sensation in your nostrils. Hold the breath gently for a count of seven, feeling a pause, a stillness.
As you hold your breath, notice what sensations arise in your body. You might feel a sense of fullness or perhaps a gentle pressure in your chest. After the count of seven, exhale slowly and completely through your mouth for a count of eight, releasing the air with a soft whoosh. Imagine letting go of any tension or stress with the exhale, like a soft breeze carrying away a feather. Repeat this cycle a few more times, finding a rhythm that feels comfortable and soothing for you.
Allow each breath to become a bit more relaxed and natural, maintaining the 4-7-8 pattern. Maybe you begin to feel a calming wave wash over you, a sense of peace spreading through your body. Notice how your body responds to this breathwork—perhaps a sensation of warmth or tingling, or maybe a sense of grounding and centering. Allow yourself to explore these sensations, noticing how they shift and change with each breath.
As we begin to close this practice, gently return to your natural breathing rhythm. Take a moment to notice how your body feels, how your breath flows more smoothly now. Perhaps there is a sense of calm or a lightness in your chest, or something different altogether. When you're ready, slowly open your eyes or lift your gaze, bringing with you the sense of relaxation and balance that this practice has cultivated.