Lately, this breathing exercise has been helping me feel more centered - especially on the days when my mind just won’t slow down.
It’s called:
4-7-8 Breathing
Here’s how to do it:
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale gently through your mouth for 8 seconds
- Repeat a few times
Try it right now if you can! (I’d love to hear how it makes you feel!)
Why it works
Taking longer to exhale than inhale tells your nervous system it’s safe to relax.
It’s a signal to your body that you can stop being on high alert - which is super helpful if you’re feeling anxious or overstimulated.
And when you focus on counting your breath, it gently brings your attention away from stressful thoughts and back to the moment you’re in.
A helpful tip:
If you’re wearing your fidget ring, spin it while you breathe and count.
It gives your hands something to do, and the movement can help you focus on the rhythm of your breath.
(And if your mind wanders halfway through - that’s totally normal. Just come back to the counting.)
Here are a few of our other favorite breathing exercises:
- Square Breathing (also called Box Breathing)
- 5-5-5 Breathing
- 4 seconds in / 4 seconds out
- 5-10 Breathing
Breathing exercises are simple and one of the fastest ways to feel calmer - even when everything else feels out of your control.
❤️
Bianca