4-7-8 Breathing: Resetting Your Nervous System
A calming breathing exercise that helps settle anxiety and relax the body. The 4-7-8 technique is a simple rhythm you can return to anytime you need calm.
MENTAL HEALTH TOOLS & RESOURCES
A Calming Rhythm to Steady Yourself
When anxiety rises, the breath often becomes shallow and tight. The 4-7-8 breathing technique is a gentle way to reset. By slowing and extending your breath, you signal to your body that it’s safe to rest.
How to Practise the 4-7-8 Technique
Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
Repeat for 3–4 cycles, if it feels comfortable
If the counts feel too long at first, that’s okay — you can shorten them. What matters is keeping the exhale longer than the inhale, which helps calm the nervous system.
“Let the breath carry you. Let the moment soften.”
You might find it most helpful before sleep, after stress, or whenever your mind feels busy.
You Might Also Find Helpful:
Grounding Techniques to Manage Anxiety — An overview of grounding methods
5-4-3-2-1 Technique — A sensory-based way to anchor yourself