Conscious Breathing Techniques: 4-7-8 for Deep Calm | Guided Relaxation & Stress Relief

Try the Pocket Breath Coach app https://PocketBreathCoach.com - It helps you practice calming breathing exercises. You can customize the timing, choose soothing sounds, listen with the phone locked, and set reminders to build a regular habit.

Consciously controlling your breathing to be more slow and deep can help calm your nervous system.

This calming guided breathing exercise guides you through inhaling for 4 seconds, holding for 7, and exhaling for 8, an effective pattern known to support nervous system regulation, reduce stress, and promote deeper rest.

Use this guided 4-7-8 practice anytime you need:
Stress relief and grounding
Better sleep preparation
A quick mindful reset during the day
Support for meditation and emotional balance

Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
Breathe in softly through your nose
Breathe out through your mouth, like you're softly blowing on hot food to cool it down
Or simply breathe in and out through your nose if that feels better for you

Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.

Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.

How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.

Breathing in a slow, steady rhythm helps signal safety to your nervous system. It activates the parasympathetic "rest and digest" response. Your muscles relax and your heart rate may go down. You may even notice your mind getting quieter. With regular practice, you can feel calmer, think clearly, and drift off to sleep more easily.