Anxiety Therapist Shares: 4-7-8 Breathing
Anxiety Therapist Shares: 4-7-8 Breathing
Written by: Lauran Hahn, LMHC
In a previous blog, we explored the box breathing technique—a simple yet effective tool for managing anxiety and grounding yourself in moments of stress. Now, we’re diving into another transformative breathing technique: 4-7-8 breathing.
As an anxiety therapist, I recommend learning breathing techniques to help manage your anxiety.
Developed by Dr. Andrew Weil, 4-7-8 breathing is often referred to as a “natural tranquilizer for the nervous system.” This technique is designed to help you relax, lower your heart rate, and find calm, no matter how overwhelming your day feels. Whether you’re dealing with anxiety, trouble sleeping, or need a moment to reset, 4-7-8 breathing is a valuable tool to add to your self-care routine.
4-7-8 breathing, also known as the "relaxing breath." It follows a specific pattern of inhaling, holding, and exhaling to promote relaxation, just like box breathing, but with slightly different timing:
Inhale through your nose for 4 counts.
Hold your breath for 7 counts.
Exhale slowly through your mouth for 8 counts.
4-7-8 Breathing Key Features:
Like box breathing, the 4-7-8 breathing technique emphasizes both control and mindfulness of the breath. In this method, you inhale for 4 counts, hold your breath for 7 counts, and then exhale slowly for 8 counts. The extended exhalation activates the parasympathetic nervous system, which promotes relaxation and helps reduce stress.
This technique can be particularly beneficial for calming the mind, making it easier to drift off to sleep, and managing feelings of anxiety. By focusing on the rhythm of your breath, you can create a sense of tranquility and grounding, helping you to better handle stressful situations. Many people find that practicing the 4-7-8 technique regularly not only enhances their overall mood but also improves their ability to cope with daily challenges. Whether you use it as a quick stress-relief measure or as part of a longer mindfulness practice, 4-7-8 breathing is a simple yet powerful tool for enhancing mental and emotional well-being.
4-7-8 Breathing Step-by-Step Guide:
Here’s a step-by-step guide to practicing 4-7-8 breathing and tips to incorporate it into your routine:
1. Find a Comfortable Position
Sit or lie down in a quiet space where you won’t be disturbed and rest your hands comfortably on your lap or at your sides.
2. Prepare for the Breath Cycle
Place the tip of your tongue just behind your upper front teeth, lightly touching the roof of your mouth. Keep it there throughout the exercise.
3. Begin the Cycle
Inhale deeply through your nose for 4 counts, and take a smooth, silent breath, filling your lungs comfortably. Then hold your breath for 7 counts and avoid straining; hold your breath gently without tensing. Then make sure to exhale completely through your mouth for 8 counts you should make a soft "whooshing" sound as you exhale slowly and fully.
4. Repeat the Cycle:
Complete a total of 4 breath cycles when starting. Gradually work up to 8 breath cycles as you become more comfortable.
Tips for 4-7-8 Breathing Incorporation
Start Small: Practice once or twice a day to build a habit. Morning and evening are ideal times.
Use as a Relaxation Tool: Use this method before bed to improve sleep or when feeling overwhelmed to calm your mind.
Pair with a Routine: Tie it to an existing habit, like brushing your teeth or transitioning from work to home, to make it part of your day.
Set a Timer: Initially, set a gentle timer to remind yourself to practice until it becomes second nature.
Track Progress: Note how you feel before and after. This can help reinforce its benefits and motivate consistency.
Create a Calm Environment: Dim the lights, close your eyes, or play soft instrumental music to enhance relaxation during practice.
By integrating the 4-7-8 breathing technique into your daily routine, you can equip yourself with a powerful tool to manage stress, reduce anxiety, and feel a sense of calm. Whether you're using it to unwind before bed, reset during a busy day, or navigate challenging emotions, this simple practice can help your well-being. Start small, stay consistent, and let the rhythm of your breath guide you toward a more peaceful state of mind
Wondering if Anxiety Therapy Helps?
Contact us today if you need additional support. The therapists at Mindful Living Counseling Orlando are here to help you with your anxiety so you can live a more peaceful life.
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Not Quite Ready for Anxiety Therapy?
The team at Mindful Living Counseling Orlando will help you gain tools to overcome any anxiety you may be feeling. If you’re not ready, we understand. Take all the time you need and reach out when it feels right.
Additional Anxiety Therapy Resources
Box Breathing: A Tool for Anxiety
51 Grounding Techniques to Help You Feel Grounded Now
Guided Meditation for Anxiety: Four Elements
An Anxiety Therapist Shares Everything You Need to Know About Anxiety
Guided Meditation for Anxiety: Five-Sense Grounding
Other Therapy Services Offered at Mindful Living Counseling in Orlando
We are happy to share that Mindful Living Counseling offers a range of therapy services, including Anxiety Therapy, Couples Therapy, Trauma Therapy, EMDR Therapy, Toxic Relationship Therapy, Teen Therapy, and Guided Meditations.
About Anxiety Therapist: Lauran Hahn
Lauran Hahn, LMHC, is an Orlando-based therapist who specializes in helping individuals with trauma and heal from toxic relationships. As a Certified Sensorimotor Psychotherapist and EMDRIA Approved Consultant offering EMDR intensives, Lauran is dedicated to assisting her clients in finding peace in their bodies, clarity in their thoughts, and positive connections in their relationships.