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4-7-8 Relaxing — Deep relaxation
The 4-7-8 pattern activates your parasympathetic nervous system, slowing your heart rate and promoting calm. Great for sleep and anxiety.
Inhale4s
Hold7s
Exhale8s
🪑 Position
Sit comfortably with a straight back. Place hands on knees or in your lap.
👃 Technique
Breathe in through your nose, out through your mouth. Focus on your diaphragm.
🎯 Focus
Close your eyes if comfortable. Let go of thoughts without judging them.
📅 Consistency
Even 2-3 minutes daily can reduce anxiety and improve focus over time.