A Time to Chill

Written By Phillipa Jagla

Click here for my YouTube video to guide you through the 4-7-8 breathing technique.

Ever heard someone say, "Just breathe" when you're feeling stressed? Yeah, I know, it's easier said than done. Sitting quietly with your thoughts can feel like torture, especially when your mind is racing. But what if I told you there's a quick and easy way to harness the power of your breath to chill out?

Breathing is something we do automatically, thousands of times a day. But when we become intentional with our breath, we unlock a world of benefits.

I love using the 4-7-8 breathing technique to calm down. It’s my go-to when I'm feeling anxious or can't sleep.

Research shows that deep breathing, also known as diaphragmatic breathing, benefits our mental and physical health. With regular practice, you can feel more relaxed, which can lower your heart rate and blood pressure. These physiological changes contribute to reduced anxiety and stress.

How to Master the 4-7-8 Breath

Ready to give it a try? Here’s a step-by-step guide:

  1. Find a comfortable position. Sit or lie down in a relaxed posture.

  2. Place your tongue behind your upper teeth. This might feel odd at first but it helps to control the airflow.

  3. Exhale completely through your mouth. Make a whooshing sound as you release all the air.

  4. Inhale quietly through your nose for a count of 4.

  5. Hold your breath for a count of 7.

  6. Exhale forcefully through your mouth, making a whooshing sound, for a count of 8.

  7. Repeat this cycle up to 4 times.

Making Deep Breathing a Habit

Consistency is key when it comes to reaping the full benefits of deep breathing. Here are some tips to incorporate it into your daily routine:

  • Start small: Begin with just a few minutes of practice each day and gradually increase the duration.

  • Find your ideal time: Experiment with different times of day to see when deep breathing fits best into your schedule.

  • Create a calming atmosphere: Choose a quiet space where you won't be disturbed.

  • Use a timer: Set a timer to help you stay focused and maintain a consistent breathing rhythm.

  • Combine it with other relaxation techniques: Deep breathing can complement other relaxation practices like meditation or yoga.

Let's Connect

I believe in the transformative power of breath, and I'm passionate about sharing this tool with others. To support your journey, I've created a YouTube video to guide you through the 4-7-8 breathing technique.

Please contact me for a MP3 audio version of the guide.

Phillipa Jagla