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ACTIVITY

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4-7-8 Breathing

BREATHING PRACTICE

INTRODUCTION

The ‘4-7-8 Breathing’ practice acts as a calming tool. This breathing activity may be used to balance the body and mind, reduce stress and anxiety, and can even be practiced before bed as  a sleep aid!

Practice Time:

 2-5 minutes

Prep Time:

1 minutes for practice introduction

Mindfulness Skills:

Breath work, Emotional regulation, Awareness

Supplies:

None

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Sitting with your back supported and your feet flat on the floor, begin by taking a breath in through your nose, slowly counting to 4. Feeling as the air enters your lungs and belly, causing them to expand.

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Hold your breath for 7 seconds, relaxing as best you can.

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Slowly exhale through your mouth, counting to 8.

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Repeat this breathing technique 3 times!

Reflection Questions:

  1. How does your body feel after this practice? Maybe you feel lighter or less tense.
  2. How did timing your breath make you feel? 
  3. Did you find this breathing practice easy, neutral, or difficult? Why?