The 4-7-8 technique, also known as “relaxing breath,” is a simple breathing exercise that’s designed to help calm the mind, reduce stress, and promote relaxation. It’s often used as a mindfulness practice and can be effective in managing anxiety. Here’s how you can do it:

1. Sit or Lie Down: Find a comfortable seated or lying down position. You can sit with your back straight or lie down on your back.
2. Exhale Completely: Begin by exhaling through your mouth, making a whooshing sound. Empty your lungs of air as much as you can.
3. Inhale Quietly Through Your Nose for 4 Counts: Close your mouth and inhale silently through your nose, counting to four in your head. Feel the breath entering your abdomen, allowing it to expand.
4. Hold Your Breath for 7 Counts: After inhaling, hold your breath for a count of seven. During this time, focus on the sensation of your breath and the stillness in your body.
5. Exhale Slowly Through Your Mouth for 8 Counts: Release your breath gently and completely through your mouth, making a whooshing sound, as you count to eight. Feel the tension leaving your body with each exhale.
6. Repeat the Cycle: This completes one cycle of the 4-7-8 technique. Repeat the cycle for a total of four breaths initially. Over time, you can gradually increase the number of breath cycles as you become more comfortable with the technique.

The key to this technique is maintaining a specific ratio of 4:7:8 for the inhale, hold, and exhale phases. This breathing pattern is believed to help activate the body’s relaxation response by slowing down the heart rate and calming the nervous system.

The 4-7-8 technique can be practiced as needed throughout the day to manage stress, and anxiety, or even to help with falling asleep. It’s a simple yet effective way to create a sense of calm and relaxation in moments of tension or unease.