Breathing Stress Reduction

4 7 8 Breathwork

This is one of the easiest breathing exercises ever, which makes it perfect any time, anywhere! Let’s say you are on a plane for a quick business trip and the person sitting next to you is playing their own personal game of how mad can I get the person sitting next to me. Perhaps they have hit you several times with their carryon, asked you multiple times to stand up so they can go….where exactly? Maybe they have taken up too much room, talked loudly on the phone before takeoff, slapped you in the face while taking off their coat and played their music at an inconsiderately loud volume too. Oh, just when you thought they were asleep, their head ends up falling on your shoulder and waking you up. So much for relaxing before your big meeting.

Luckily for you, that amazing 4-7-8 breathing exercise, also called the relaxing breath, is a super-natural tranquilizer for the nervous system! The first few times you use it, it’s great to use when sitting in a chair, but when you get used to using it, it’s great while lying in bed. (Just in case you have a similar type of person next door to your hotel room.)

Keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise. Exhale all the air from your lungs before starting the following:

  • Inhale quietly through your nose to the count of 4.
  • Hold your breath for the count of 7.
  • Exhale through your mouth to the count of 8, while making an audible ‘whoooosh’ sound.

Repeat this cycle a total of 4 times.

That will teach them. You will survive this stress and visualize manifesting your own jet for the next trip.


You can practice this breathing technique as many times as you like throughout the day. It gets more powerful with repitition and practice. Concentrate on your breathing and on relaxing your body. You may even want to use it to help you fall asleep.

Sleeping pills can lose their effect over time and cause you to seek more. But the reliable 4-7-8 breath is a consistent method of relaxing on your own. Look at YOU learning more ways to take care of yourself!