4·7·8 Breath - Calm in Under 3 Minutes

Exhale the noise, inhale your Nervous System reset. This guided 4·7·8 practice slows your heart rate, softens tension, and signals safety to your body in under three minutes. Perfect before bed, between meetings, or anytime your mind is racing.

• A gentle drop-in to orient your body to safety

• 4·7·8 cadence: inhale 4, hold 7, exhale 8 (repeated 4–8 rounds)

• Soothing cues to lengthen your exhale and melt residual stress

• A brief integration to lock in that calm, clear state

Longer exhales stimulate the parasympathetic (rest-and-digest) response, lowering arousal and helping you feel grounded, clear, and sleepy-ready if used at night.

• Evening wind-down or mid-day reset

• Anxiety spikes, decision fatigue, travel days, post-conflict cooldowns

• Sit or lie down comfortably, jaw relaxed, tongue resting on the roof of your mouth.

• Inhale quietly through the nose for a count of 4.

• Hold gently for 7 (no strain).

• Exhale audibly through the mouth for 8, like fogging a mirror.

• Repeat 4–8 rounds.

Tip: If the counts feel long, halve them (2·3·4) and build up.

If you’re pregnant, dizzy, or have respiratory/cardiac concerns, please release the holds.