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Daily Mindfulness: 4-7-8 Mindful Breathing Technique

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 Mindful Breathing: 4-7-8 Technique 


Did you know stress and anxiety can cause your brains to feel scattered and cluttered? The good news is that you can practice 4-7-8 breathing techniques anytime and anywhere. However, the experts recommend that you only do four sets in a row until you become more accustomed to it; then, you can do up to eight sets. 


Here is How it Works



  1. Stop whatever you are doing and get into a relaxed position: sitting or leaning against something solid. 
  2. Keep your spine/back straight. 
  3. Allow your tongue, jaw and body to relax. 
  4. Place the palm of your hands over your chest.
  5. Please take a quick deep breath through your nostrils and immediately let it out with a whoosh sound. 
  6. Close your eyes and your lips.
  7. Slowly take a deep breath through your nostrils, filling your belly (while counting to 4 in your head).
  8. Hold your breath for a count of 7. (This is the most impactful part of the exercise as it helps to regulate your breathing and blood flow, giving you more control over your breathing and helping to strengthen your diaphragm).
  9. Exhale slowly through your mouth while pursuing your lips for a count of 8, as if you are going to blow a kiss—pursing your lips helps to manage the flow of breath. This completes the first set.
  10. Repeat the entire set three more times.


Do this whenever you feel stressed or anxious. It is also good exercise whenever you are experiencing insomnia. 


Benefits of 4-7-8 Breathing Exercise 




It can enhance mindfulness. Mindfulness is bringing one’s attention to what’s present, kind, and necessary.  And is a powerful technique to induce relaxation. Stress and anxiety suppress our immune system and deteriorate our mental and physical state. To create a clear headspace, test it out and see. You could do it by yourself, with your child or with another person. 


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