the Bocas Method

The Biology of Connection and Success through a Polyvagal lens

4-7-8 Breathing

Sometimes when you’re feeling stress creeping into your body, it can be difficult to step back to fully engage in a mindfulness activity, especially if it’s not yet part of your everyday habit.

A quick way to bring on the relaxation response is to use the 4-7-8 breath:

Breathe in slowly through your nose for a count of four

Gently hold that breath for a count of seven, or as long as it’s comfortable

Slowly release the breath for a count of eight through your mouth

Repeat these steps three times (in three sets)

This trick can often quickly interrupt anxiety thinking, calming your body and mind.