top of page

The 4-7-8 Breathing Technique: A Simple Tool for Grounding and Renewal in the New Year





The 4-7-8 breathing technique is a rhythmic breathing pattern that involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This specific pattern is designed to bring the nervous system into a state of balance, inducing a sense of calm and relaxation.


Why 4-7-8 Breathing Works


1. Activates the Parasympathetic Nervous System: This breathing pattern helps shift the body from a state of stress (sympathetic nervous system activation) to a state of relaxation (parasympathetic nervous system activation).

2. Improves Focus and Concentration: The counting aspect of the technique aids in maintaining focus and keeping the mind anchored in the present moment.

3. Enhances Oxygen Exchange: The controlled breathing pattern improves oxygen exchange, which can have a calming effect on the body and mind.

4. Regulates Stress Hormones: By reducing stress and anxiety, this technique can help regulate the production of stress hormones like cortisol.



How to Practice the 4-7-8 Breathing Technique


1. Find a Comfortable Position: Sit or lie down in a comfortable position. Close your eyes to enhance focus.

2. Empty Your Lungs: Begin by exhaling completely through your mouth, making a whoosh sound. 3. Inhale for 4 Seconds: Close your mouth and inhale quietly through your nose for a count of four. 4. Hold Your Breath for 7 Seconds: Hold your breath for a count of seven.

5. Exhale for 8 Seconds: Exhale completely through your mouth, making a whoosh sound, for a count of eight.

6. Repeat the Cycle: Repeat this cycle three to five more times


Breathing into Daily Life


To make the most of this technique in the new year, consider incorporating it into your daily routine. Practice it first thing in the morning to set a calm tone for the day, use it to manage stress during work, or perform it before bed to promote restful sleep.



As we embrace the opportunities and challenges of the new year, the 4-7-8 breathing technique offers a simple yet powerful way to stay grounded and maintain a sense of calm amidst the chaos. By incorporating this practice into our daily lives, we can approach the new year with a balanced, focused, and relaxed mindset, ready to tackle our goals and embrace the year’s potential.


bottom of page