4-7-8 Breathing

4-7-8 Breathing

Feeling irritable and edgy, overwhelmed by little things, exhausted, or having difficulty concentrating? You may not realize it, but these are common symptoms of Everyday Anxiety. If the thought of addressing these symptoms is too much, don't worry, there are little changes you can make that will help you begin to break free of these feelings and begin healing. Here’s one you can start with today!


Relaxing Breath, 4-7-8 technique

If you feel your anxiety level starting to build in the moment, believe it or not, taking some deep cleansing breaths can be all you need to help reset and move forward.


It will only take a moment of your time and can be done virtually anywhere.

  • Place the tip of your tongue on the roof of your mouth, right behind your front teeth.

  • Let all the air out of your mouth.

  • Close your mouth and inhale quietly through your nose to a mental count of four.

  • Hold your breath for a count of seven.

  • Exhale completely through your mouth, making a whoosh sound to a count of eight.

  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Focus on no more than 4 cycles in each session.


This breathing exercise is very calming to our involuntary nervous system. When we feel anxious we tend hold our breath or to have shallow breathing, otherwise known as “under-breathing”. As we deprive our body of oxygen, it effects our ability to think clearly. This technique works because it is not possible for our bodies to be upset or anxious when breathing in this way.

Beginning and ending your day with this technique will be a great start to getting a handle on your everyday anxiety. You can always use this throughout the day if you feel anxious anytime you need it.


To view Dr. Andrew Weil, the founder of this technique, demonstrating his 4-7-8 breathing, click the here.

Good news! If you are aware of your anxious thoughts, you are aware of your emotional state. That is key to being able to take control of this stuff and make changes that will help you break free of it for good. Being able to help identify when your anxiety is coming on, will allow you to take a moment, do these breathing techniques and instead of the anxiety escalating, you can calmly approach the situation in a clear, focused way.

This is just one of many tips I have in my tool kit. If you’d like to apply for a coaching consultation, please get in touch by clicking below.

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