03/15/2026
Our nervous systems are overtaxed from the daily stress we perceive, past traumas that never fully healed, and constant inflaming news. Yesterday we covered the basics of box breathing and 5–4–3-2–1 mindfulness techniques. Today we share 4-7–8 breathing as described by HeartMind Institute. Your mental, emotional and spiritual health is vitally important, and needs to be reached through body practices. We hope these techniques come in handy! If you need additional support for what is bothering you, please reach out to at www.beverlytherapists.com or call us at 773-310-3488. Your well-being matters!
The 4-7-8 Breath practice directly activates your parasympathetic rest and digest system somatically.
Here’s how:
First, sit comfortably.
Let your shoulders drop slightly.
Feel your feet on the ground.
Exhale completely through your mouth
Inhale quietly through your nose for 4 counts
Hold your breath for 7 counts
Exhale slowly through your mouth for 8 counts
If these counts feel too long for your body, shorten them. What matters is keeping the exhalation slightly longer than the inhalation. For example, you might try 3-4-6 instead of 4-7-8.
Repeat 3–4 cycles.
Why this works: The extended hold and long exhale trigger your vagus nerve, sending a direct signal to your nervous system: We’re safe enough to slow down.
Your body receives the message through somatic rhythm, not logic.
Notice what shifts, in your jaw, your chest, the speed of your thoughts.
If you feel lightheaded, return to normal breathing. Your system may not be used to receiving the signal that it’s safe to downshift. Try again when you feel ready.
