4-7-8 Breathing

an elderly couple meditating in the park

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.

an elderly couple meditating in the park

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.

Nancy Rubbico, LMHC

Nancy Rubbico’s mission is to make Polyvagal Theory accessible to all through her work with the Bocas Method. Her goal is to uplift and transform lives by fostering a deep understanding of the nervous system and its impact on behavior. With this understanding, individuals can be empowered to communicate more effectively, increase awareness of their choices, create satisfying connections, access more curiosity and openness, and increase their sense of compassion to overcome difficult situations. Interactions will be more effective and enriching.

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