4 7 8 breathing exercise: guided
Use this guided 4-7-8 breathing technique to help calm your nervous system and ease anxiety. You can download this 👇 and other breathing aids to your phone to practise anytime, anywhere.
Practising breathing techniques before stress hits makes a huge difference — and this one is a powerful go-to. This version is 20 minutes long, music-free, and ready for you to layer your own calming sounds if you like.
💨 HOW TO DO IT
Shift your breath down your torso to breathe from your abdomen — or imagine filling the space under your diaphragm at the bottom of your lungs.
1️⃣ Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
2️⃣ Hold your breath inside while counting slowly to seven. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 7 seconds.
3️⃣ Begin to slowly exhale for 8 seconds through gently opened lips.
4️⃣ Repeat steps 1–3 as many times as needed.
📱 FREE FOR YOUR PHONE
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