4-7-8 Breathing

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Deep breathing is one of the BEST and EASIEST practices you can learn to help reduce your worry and achieve calmness and relaxation. Today, you saw ScienceGuy teach the class how to use a special technique called 4-7-8 breathing. This is something that you can practice when you are on alert, but it’s actually best to practice each day when you’re not on alert. Practice this exercise each morning or each evening for five to ten minutes and you will begin to retrain Widdle to be calmer.


4-7-8 Breathing Detail:

  • Breathe into your diaphragm (imagine a balloon inflating below your rib cage)
  • Breathe in through your nose for 4 seconds (quietly)
  • Hold the breath in for 7 seconds
  • Breathe out through your mouth for 8 seconds (audibly)
  • As a bonus, while you’re breathing, try to focus only on your breaths going in and out

Remember, if you can’t do the full counts on the first few tries, it’s perfectly fine. Breathe in, hold, and breathe out for as long as you feel comfortable. With practice, you’ll be able to work up to the 4-7-8 counts. It’s that easy! Try it!


Questions to think about…

  1. How often should you practice 4-7-8 breathing?
  2. What’s the point of deep breathing exercises?
  3. Try 4-7-8 breathing now!

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