A calming breathing technique to help relax your body and quiet your mind.

What it is:
4-7-8 breathing is a simple, guided breathwork practice designed to slow your heart rate, calm the nervous system, and support emotional regulation. It’s especially helpful when you're feeling anxious, unsettled, or struggling to unwind.

How it works:
This technique uses a specific breathing rhythm that helps your body move into a more relaxed state.

The pattern:

1. Inhale through your nose for 4 counts

2. Hold your breath for 7 counts

3. Exhale slowly through your mouth for 8 counts
   → Repeat for 4–6 rounds, or longer if it feels supportive

Why it helps:

• Activates the parasympathetic nervous system (your body’s rest-and-reset mode)

• Helps release tension and reduce mental chatter

• Supports deeper sleep, calm focus, and emotional grounding

• Easy to do anywhere — especially before sleep or after stress

When to use it:

• At the end of the day to unwind

• During anxious or overstimulating moments

• As a gentle reset before bed or meditation

• Whenever you want to create space between emotion and reaction