4-7-8 Breathing Technique | Calm Your Nervous System
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4-7-8 Breathing Technique
A simple, evidence-backed breathwork practice to help calm your body and re-centre your mind.
When your nervous system is in overdrive — heart racing, chest tight, thoughts spiralling — the quickest way to intervene is through the breath. The 4-7-8 technique, popularised by Dr. Andrew Weil and rooted in ancient pranayama traditions, is a tool used by therapists and trauma experts alike.
It works like this:
Inhale through your nose for 4 seconds
Hold the breath for 7 seconds
Exhale through your mouth for 8 seconds (with a soft whoosh)
Repeat for 3–4 cycles, ideally seated with your spine supported.
Why it works: This pattern activates the parasympathetic nervous system — responsible for rest and recovery — and slows down the heart rate. Holding the breath increases carbon dioxide in the blood, which enhances the calming response. The long exhale encourages your body to release tension and shift out of fight-or-flight mode.
Research has shown that slow, rhythmic breathing can improve focus, lower blood pressure, and reduce symptoms of anxiety. More importantly, it helps create a pause — a space between feeling overwhelmed and reacting.
Try It With a Guide
Here’s a calming, voice-led practice to help you start:
Use this practice whenever you feel dysregulated — before a meeting, during a moment of spiralling, or even as a daily bedtime wind-down.
Emotional regulation doesn’t start with logic. It starts with breath.
Looking for more tools to regulate your emotions? Explore the full Emotional Regulation Toolkit.
