4-7-8 Breathing Exercise
The 4-7-8 breathing technique was developed by Dr. Andrew Weil and is a simple tool for calming the nervous system. By extending the exhale, we activate the body's relaxation response, which helps reduce anxiety, improve sleep, and find calm in difficult moments.
How it works
Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
4 cycles per session are recommended. Find a comfortable position and, if you wish, close your eyes.
Session complete
You've completed all 4 breathing cycles. Take a moment to notice how your body feels now. You can repeat this exercise whenever you need it.
Would you like to explore more tools for your wellbeing?
Conscious breathing is just one of many tools we can work with together in therapy. If you feel you need support, I'm here for you.
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