The 4-7-8 breathing exercise is a simple and effective technique designed to promote relaxation and reduce stress. It’s based on a deep breathing pattern that helps calm the nervous system, slow down your heart rate, and prepare your mind and body for rest.

The 4-7-8 breathing pattern activates the parasympathetic nervous system (also known as the “rest and digest” system), which helps reduce anxiety, calm the mind, and lower blood pressure.The longer exhalation (8 seconds) is particularly important because it forces the body to release tension, helping you to relax even more deeply.

• It helps reduce feelings of stress or anxiety.
• This exercise is particularly helpful when done before bed to prepare for restful sleep.
• Helps in moments of panic or high stress by slowing down your heart rate and bringing you back to a calm state.
• It helps clear the mind, making it easier to concentrate.

You can practice this technique anywhere, and it’s often recommended to do it for 4 cycles at a time, gradually increasing the length as you become more comfortable.