The 4-7-8 breath is one of the most effective ways to calm the nervous system and relax if you are ever feeling anxious, overwhelmed, or just need to ground yourself. In this video, I will guide us through 15 cycles of this breath, which is 5 minutes of controlled breathing. You can breath either in and out through your nose, or in through your nose and out through your mouth.
The 4-7-8 breath is effective at calming because it activates the parasympathetic nervous system, which is responsible for the "rest and digest" response, counteracting the "fight or flight" response triggered by stress and anxiety. This technique also engages the vagus nerve, which can help regulate the heart rate and reduce stress hormones.
