The 4-7-8 Technique for Instant Calm
First, find find a Comfortable Position
Sit in a comfortable chair or position yourself in a relaxed seating area. Keep your back straight and rest your hands on your lap.
Focus on Your Breath
Close your eyes to eliminate distractions and focus solely on your breathing. Take a moment to notice the natural inhalation and exhalation of your breath.
Follow 4-7-8 Rule
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Inhale for 4: Slowly inhale through your nose for a count of four seconds. Feel the air filling your lungs, and try to focus on the sensation of the breath as it enters your body.
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Hold for 7: Hold your breath for seven seconds. This pause allows oxygen to fill your lungs and circulate throughout your body, promoting a sense of calm.
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Exhale for 8: Exhale completely through your mouth for eight seconds. Imagine pushing all the stress and tension out of your body with this long exhale. Make a whooshing sound as you breathe out, which can enhance the relaxation effect.
Repeat: Repeat this cycle four times. With each repetition, you should find yourself becoming increasingly relaxed and centered.
Benefits of Breathing Techniques to Calm Down
The 4-7-8 breathing exercise is particularly beneficial because it’s easy to remember and can be performed anywhere, anytime. Whether you’re at your desk, in a stressful meeting, or lying in bed unable to sleep, this technique can help shift your body’s response to stress, providing immediate relief.
Start slow and easy and make sure to not push your breathing further than feels comfortable- this is meant to ground you and refocus your breathing, not take the wind out of you. Give it a try and notice the difference in how you feel!
