About 4-7-8 Breathing
This breathing technique uses specific count patterns to help slow down your breath and promote relaxation.
The Basic Pattern
- Inhale quietly for 4 counts
- Hold breath for 7 counts
- Exhale completely for 8 counts
- Repeat up to 4 times
- Practice twice daily
Getting Started
- Sit or lie comfortably
- Place tongue behind upper teeth
- Exhale completely first
- Keep counts steady
- Stay relaxed throughout
Important Notes
- Start with shorter counts if needed
- Practice when feeling calm
- Keep shoulders relaxed
- Breathe naturally between cycles
- Stop if dizzy or uncomfortable