4-7-8.. A Breathing Exercise to Immediately Reduce Anxiety and Stress

That panicky feeling, perspiration, feeling out of control- we've all been there. Daily stressors are unavoidable, and it's normal to feel some level of anxiety when threats appear. It's often the case however, that our mind starts working overtime and begins mapping out all the things that could go wrong. This is where we become unravelled and start spiralling. We're making predictions about what's going to happen, without sufficient evidence. The goal here, is to connect with what's happening in the present moment, rather than allowing our mind to make these predictions.

The 4-7-8 breathing technique is a simple yet effective breathing exercise that can help you relax and reduce stress. It can ground us, and bring us back to the here and now. It involves inhaling deeply through your nose for a count of 4, holding your breath for a count of 7, and then exhaling slowly through your mouth for a count of 8.

To perform the technique, find a quiet and comfortable place to sit or lie down. Begin by exhaling all the air from your lungs through your mouth. Then, inhale through your nose for a count of 4. Hold your breath for a count of 7. Finally, exhale slowly through your mouth for a count of 8. Repeat this cycle for a total of three breaths.

This breathing technique helps by slowing down your heart rate, bringing our body back to the here and now, thus promoting feelings of calmness. It can also be helpful in aiding sleep, managing cravings and managing feelings of panic. So the next time you are feeling stressed or anxious, give the 4-7-8 breathing technique a try and see if it helps you feel more relaxed and calm.

Final Words

Coping strategies and breathing techniques are great tools for self-regulation and self-soothing. Remember that anxiety and stress are normal feelings; it's our mind's security system telling us that something is wrong or threatening in our environment. Using a combination of good self care and coping strategies will help manage the stressors you face. If you feel that further support would be helpful, consider speaking to one of our professional, qualified therapists. We're here to talk.