Close
Getting StartedFind a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows2:48Mindful Meditation for Calm Breathing PracticeIf you take away anything from this meditation series, let it be the 4-7-8 breathing technique outlined in this video. This technique can work in a pinch whenever you’re feeling anxious, experiencing overwhelming emotions, or looking to wind down and relax before bed in less than five minutes.The 4-7-8 breathing method activates yourparasympathetic nervous system, AKA the system responsible for relaxation. This calms down the sympathetic nervous system that’s responsible for the opposite response: the stress/fight-or-flight response.Here’s how:Close your mouth and then inhale for a count of four through your nose.Now, count to seven as you hold your breath.Exhale through your mouth audibly for a count of eight. Make sure to exhale fully as if you’re a balloon that has completely deflated.Repeat the cycle 4-8 times as often as you’d like each day to reap the benefits.This meditation is also a part of Verywell Mind’s 30-day meditation email series,Pause & Play.Sign uphereto subscribe and continue your mindfulness journey with us. For more videos, check out ourmeditation library.For more inspoHow 4-7-8 Breathing Can Help You Manage Stress and AnxietyThe Benefits of Box Breathing for Stress ManagementWant to Feel More Relaxed? Try These Deep Breathing Techniques2-Minute Video Meditation to Drift Off to Sleep
Getting StartedFind a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows
Getting Started
Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows
2:48Mindful Meditation for Calm Breathing Practice
2:48
Mindful Meditation for Calm Breathing Practice
If you take away anything from this meditation series, let it be the 4-7-8 breathing technique outlined in this video. This technique can work in a pinch whenever you’re feeling anxious, experiencing overwhelming emotions, or looking to wind down and relax before bed in less than five minutes.
The 4-7-8 breathing method activates yourparasympathetic nervous system, AKA the system responsible for relaxation. This calms down the sympathetic nervous system that’s responsible for the opposite response: the stress/fight-or-flight response.
Here’s how:
This meditation is also a part of Verywell Mind’s 30-day meditation email series,Pause & Play.Sign uphereto subscribe and continue your mindfulness journey with us. For more videos, check out ourmeditation library.
For more inspoHow 4-7-8 Breathing Can Help You Manage Stress and AnxietyThe Benefits of Box Breathing for Stress ManagementWant to Feel More Relaxed? Try These Deep Breathing Techniques
For more inspo
How 4-7-8 Breathing Can Help You Manage Stress and AnxietyThe Benefits of Box Breathing for Stress ManagementWant to Feel More Relaxed? Try These Deep Breathing Techniques
How 4-7-8 Breathing Can Help You Manage Stress and Anxiety
The Benefits of Box Breathing for Stress Management
Want to Feel More Relaxed? Try These Deep Breathing Techniques
2-Minute Video Meditation to Drift Off to Sleep
1 SourceVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8
1 Source
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8
Meet Our Review Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?HelpfulReport an ErrorOtherSubmit
What is your feedback?
