3 Minute 4-7-8 Breathing | Relax Fast, Calm Anxiety, Fall Asleep Quickly #anxietyrelief

What is 4–7–8 Breathing?!4–7–8 (aka the “relaxing breath”) is a simple pattern that lengthens the exhale to calm the nervous system. Just a few minutes can down-shift stress, slow the heart rate, and help your body feel safe and settled. How to Do 4–7–8 Breathing (4–7–8 Pattern) 1. Inhale gently through your nose for 4 seconds (belly soft). 2. Hold for 7 seconds - easy, no straining. 3. Exhale smoothly for 8 seconds through the nose or lightly pursed lips. 4. Repeat continuously, keeping the breath quiet and relaxed. Lay down if your goal = relaxation, sleep, or nervous system reset. Sit upright if your goal = focus, emotional regulation, or mindful clarity. Benefits of 4–7–8 Breathing calm the nervous system + reduce anxiety lengthen exhale to activate rest-and-digest improve sleep onset and sleep quality interrupt stress loops & racing thoughts support emotional regulation & resilience 🎧 Tips for Best Results practice daily (start with 2–5 minutes and build) stay gentle—skip the hold or shorten it if you feel strained soften jaw/shoulders; keep the breath quiet use headphones for full immersion pair with journaling, meditation, or mindful breaks ✨ If this practice helped you feel more grounded, don’t forget to like + subscribe for new weekly breathwork videos to help you feel calm, clear, and centered. #478Breathing #Breathwork #CalmMind #SleepBetter #FocusAndClarity #AnxietyRelief #StressRelief #NervousSystemReset #GuidedBreathwork #MeditationBreath