Woman meditating on sandy beach

4-7-8 Breathing: A Simple Tool For Relaxation

Conscious breathing is a fundamental practice that supports our overall health and well-being!

Making personal shifts can sometimes be taxing. One way to help with these shifts is simply breathing more efficiently. It can help you relax, reduce stress and improve your everyday life.

There are many conscious breathing techniques. You may recall a previous post on soft belly breathing, also known as diaphragmatic or stomach breathing. It’s great to have a variety of relaxation routines in your toolkit.

Today, I’d like to share another amazing breathwork tool called 4-7-8 breathing or relaxing breathing. I first learned this centering tool in a webinar featuring Dr. Andrew Weil, and it’s super easy to practice. He calls it a natural tranquilizer for the nervous system.

4-7-8!! Here’s how it works…
Get into a comfortable spot and sit up straight. Close your mouth and inhale deeply through your nose for a count of four. Hold your breath for a count of seven. And then completely exhale through your mouth for a count of eight, making a whirring sound. That’s all!

Let’s practice...
Deep breath in, 1-2-3-4. Hold, 1-2-3-4-5-6-7. Exhale, 1-2-3-4-5-6-7-8. Now let’s practice without me counting. Inhale — hold — exhale.

How do you feel? Are you more relaxed? Deep, controlled breathing has many health benefits. It’s great for the lungs, heart and brain. And it’s one of the most practical methods to reduce stress, elevate mood, release negativity, and support the body’s organs and immune system. Conscious breathing is a terrific way to practice the mind, body, and spirit connection.

Try to incorporate 4-7-8 breathing into your daily routine or combine it with your meditation sessions. This mindful practice may be just what you need to refresh yourself as you move forward with this year’s goals. Just four cycles of the 4-7-8 method twice a day can promote whole health.  

Consider This
“The body and mind are one. When the intimate relationship between mind and body is disrupted, aging and entropy accelerate. Restoring mind/body integration brings about renewal. Through conscious breathing and movement techniques, you can renew the body/mind and reverse the aging process.” — Deepak Chopra

Four Steps to Nourish, Transform and Flourish
• Today, set a loving intention to begin practicing mindful breathing.
• Begin by taking a few minutes several times during the day to focus on your breath and breathe from your core.
• How will conscious breathing help you to relax, ease anxiety, and enhance the mind, body, and spirit connection?
• Close your eyes and visualize how this lifestyle change can prepare you for your amazing second half.

Need help with relaxation techniques?

It can be challenging to maintain momentum on your own. My Sprout Your New Life™ course will give you the tools and the strong spiritual foundation to make lasting change in your life. Click here for more.

In love, peace and health--
Your feminine glow guide,

T. Kari Mitchell, M.Ed.
Motivational Speaker
Certified Holistic Health Coach

When your spirit is nourished, your inner light produces an outer glow reflecting your beauty and truth.