Calming 4-7-8 breath

How to do the calming 4-7-8 breath technique

The calming 4-7-8 breath technique is an easy way to calm yourself down when you are feeling stressed out. The long, slow exhale is what calms your nervous system and takes you down into that lovely ‘rest and digest’ (parasympathetic) state. And it’s super easy….

Neon sign saying "and breathe" in front of green foliage.  Learn how to calm your nervous system with the 4-7-8 breath technique with Sarah Tuckett Psychotherapy and Counselling North Brisbane.
Photo by Valeriia Bugaiova on Unsplash


How to do the calming 4-7-8 breath technique

  1. Make sure you are seated comfortably.
  2. Inhale for a count of 4.
  3. Hold your breath for a count of 7.
  4. Exhale for a count of 8. 
  5. Repeat several times.
  6. Check-in with your body.  What physical sensations are you aware of? Do you feel different to before?

You can choose any numbers you like, as long as the holding and exhale are longer than the inhale. So for example, you may like to start off with 4-5-7.

For more breathing, movement and rest techniques, hop on over to the Resources page.

If you would like to ask me what Counselling or body psychotherapy is all about, I offer a FREE 20-minute discovery session by phone for new clients.  You can also book this online by clicking the button below.


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What to do next

Want more breathing, movement and rest techniques?

Hop on over to the Resources page.

Have a question about how counselling can help you?

Book a free 20-minute discovery call.

Alternatively, call me for a chat on 0450 22 00 59 and ask me how I can help you.

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