Project Description

Who is this method suitable for?

  • Individual

At which step in the process?

  • Step 02 – Conscious regulation of deep emotions

  • Step 04 – conscious regulation of emotions with triggers

This is how it works:

  • 1

    Inhale: Breathe in calmly through your nose and count to 4. Imagine how you draw your breath deep into your belly.

  • 2

    Hold: Hold your breath gently and count to 7 internally.

  • 3

    Exhale: Breathe out slowly and completely through your mouth as you count to 8.

🔁 Repeat this cycle a total of four times.
💡 Count at a pace that feels comfortable for you.
➡ If your mind wanders, gently bring your attention back to counting. As you exhale, let go of the stress by visualizing it leaving you.

Additional information

Why does it work?

  • This method calms your nervous system through prolonged exhalation and helps your body to enter a state of relaxation.
  • Conscious counting directs your thoughts away from stress and creates focus. After just a few breaths, you will feel your heartbeat slow down and the tension ease.

Preparation tip

  • Practice the 4-7-8 breathing technique in calm moments so that you can easily recall it in stressful situations. Especially in the evening before you go to sleep, it can help to reset your body to rest.

Personal experience
This breathing technique is one of my absolute favorite methods because it works so quickly and reliably. Especially in hectic moments, it brings me back to a calm and clear state.

Ideal for:

  • Acute moments of stress
  • Nervousness and excessive demands
  • In the evening to relax before sleep

Further information:

🎥 Video instructions for the 4-7-8 breathing technique
Simply live better, activate VAGUSNERV | Awaken your inner therapist with the 4-7-8 breathing technique, YouTube
➡ View here (last access: 01.04.2024)

📘 Find out more about the method:
Anika Kedzierski (2022), “4-7-8 breathing to combat anxiety and sleep problems”, Yoga-World.
➡ To the article (last accessed: 03.08.2.2023)