Reduce anxiety and induce calmness in 5 minutes
- Practical Sanctuary
- Dec 2, 2025
- 2 min read
It's happened to all our us at some point in our lives. Receiving bad news, or built up stress can suddenly make us go in to a panic state. Most of time it's fine as it goes away but there are some times when it just gets a bit too much doesn't go away. Sound familiar? Well the good news is that there a breathing technique that research has shown to be very effective from the first time. It is the 4-7-8 breathing technique.
This technique works by activating your parasympathetic nervous system, which is responsible for the body's "rest and digest" response, helping to slow your heart rate and bring a sense of tranquility.
4-7-8 Breathing Technique
Preparation: Sit or lie down comfortably. Place the tip of your tongue against the ridge of tissue behind your upper front teeth (and keep it there for the entire exercise).
Exhale (The Start): Completely exhale through your mouth, making a distinct "whoosh" sound.
Inhale (4 seconds): Close your mouth and quietly inhale through your nose for a slow count of four (4).
Hold (7 seconds): Hold your breath for a count of seven (7).
Exhale (8 seconds): Exhale completely through your mouth, making the "whoosh" sound again, for a slow count of eight (8). (If possible breath everything out from your lungs until completely empty).
That is one full cycle. Repeat the cycle for a total of four breaths when you are first learning it.
Key Points:
The ratio (4:7:8) is more important than the exact duration of the seconds. If you need to speed up the count, maintain the proportions.
You may feel a little light-headed the first few times you try it—this is normal and should pass as you become used to the exercise.
That's it. Afterwards you should feel a sense calmness and your mind should feel 'empty'. This should help take you into the rest of your day.
I do this whenever I start to feel the anxiety building. Feel free to do this whenver you need to.
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