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Stillness Practices

4-7-8 Deep Calming

Breath-Focused

A simple, rhythmic breathing pattern that acts as a natural tranquilizer for the nervous system. It is perfect for rapidly lowering high anxiety or melting away stress before sleep.

Instructions

  1. Get comfortable: Sit or lie down, letting your shoulders drop away from your ears. 

  2. Exhale completely: Empty all the air from your lungs through your mouth with a soft whoosh sound. 

  3. Inhale for 4: Close your mouth and breathe in quietly through your nose for a count of 4. 

  4. Hold for 7: Hold your breath entirely still for a mental count of 7. 

  5. Exhale for 8: Exhale completely through your mouth for a slow, steady count of 8. 

  6. Repeat the cycle: Repeat this exact sequence for 4 full breath cycles.

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