4-7-8 breathing
A simple technique to calm the nervous system.
The 4–7–8 breathing technique is a gentle, effective way to ease stress, reduce anxiety, and support more restful sleep. By slowing your breath and creating a steady rhythm, you activate the body’s natural rest and digest response, helping you feel more grounded and in control.
How to practise 4–7–8 breathing
Step-by-step:
Inhale quietly through your nose for a count of four
Hold the breath for a count of seven
Exhale slowly and fully through your mouth for a count of eight
Repeat for four cycles, or continue for as long as feels comfortable
Why it helps
Slows the heart rate and encourages deep relaxation
Helps ease feelings of stress, anxiety, or overwhelm
Supports the release of physical and emotional tension
Useful anytime, during a busy day, before sleep, or when preparing for a difficult conversation
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Sit comfortably with your back supported
Keep your shoulders relaxed
Don’t worry if the counts feel long at first—the rhythm becomes easier with practice
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During moments of stress or anxiety
Before meetings, appointments, or challenging conversations
As part of your bedtime winddown routine
Anytime you want to pause, reset, and feel more centred
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