The 4-7-8 Breathing Technique for Caregivers

If your days feel like a sprint from meds to meals to midnight wake-ups, here’s a quick, portable reset button you can use anywhere: the 4-7-8 breathing technique.

It’s simple, free, and takes a few minutes.

What is 4-7-8 breathing?

The 4-7-8 breathing technique works by engaging the body’s parasympathetic nervous system, which promotes relaxation and counteracts the "fight-or-flight" response driven by the sympathetic nervous system.

Rooted in the ancient yogic practice of pranayama, this method involves inhaling quietly through the nose for 4 seconds, holding the breath for 7 seconds, and exhaling forcefully through the mouth for 8 seconds, creating a controlled, rhythmic breathing pattern.

This focused breathing distracts the mind from anxious thoughts and helps balance the nervous system, slowing heart rate, lowering blood pressure, and moving the body toward a state of calm.

How to do 4-7-8 (step-by-step)

1. Get comfy: sit tall with a relaxed spine or lie down if you’re using it to fall asleep.
   

2. Rest your tongue lightly on the roof of your mouth, just behind your top front teeth.
   

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

4. Hold your breath for a count of 7.
   

5. Exhale through your mouth for a count of 8, making a soft “whoosh” (pursed lips can help).
   

6. Repeat up to 4 rounds to start. If you feel lightheaded, keep it to 4 rounds. As it feels easier, you can work up to 8 rounds.

Pro tips to make it stick

• Pair it with daily “anchors”: after handwashing, before you unlock the front door, or right before bedtime.
  

• Use a visual cue: put a sticky note on the kettle or bathroom mirror that says “4-7-8.”
  

• Can’t hold for 7 yet? Keep the ratio, not the numbers (e.g., 3-5-6). The long, slow exhale is the magic