Weekly Challenge: 4-7-8 Breathing

Ready to feel more relaxed and calm? This week’s challenge can help make that happen in just a minute or two every day.

✅Welcome to your 4-7-8 Breathing Break Challenge. 🧘

This is one of my favorite techniques to destress during the day. And not only will it help you destress …

But you’ll feel firsthand how your breath affects your mood almost immediately.

A couple of quick breathing facts:

  • When you’re anxious or upset, your breathing can get rapid and shallow. This increases heart rate and muscle tension … and can make you feel worse. 
  • When you’re calm and relaxed, you breathe more slowly and deeply – which can increase your sense of calm. It also can lower your heart rate & blood pressure.

💡Basically, breathing slowly and deeply sends a message to your brain to CHILL OUT  – and your brain then sends this message to the rest of your body.

Here’s how to do the 4-7-8 Breathing Break:  

  • Sit or stand comfortably, shoulders back to allow your chest and belly to expand and contract with your breath. 
  • Take a slow, deep inhale through your nose. Count to 4 as you inhale.
  • Hold your breath for a 7 count.
  • Exhale for an 8 count.
  • Repeat this 3-5 times. You’ll feel your whole body relaxing!
  • (Extra credit: do this 3x a day) 

Here are some benefits: 

  • Less physical tension 
  • A sense of almost immediate inner calmness
  • Feeling more “centered” 

Who is with me this week for the 4-7-8 Challenge? 👇👇

Love and Light,


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