It’s midday, your inbox is overflowing, and your heart’s racing before that big meeting. We’ve all been there.
Instead of reaching for another coffee or scrolling aimlessly on your phone, there’s a way to calm your nerves in less than a minute.
It’s called the 4-7-8 breathing technique, and it’s a quick, science-backed way to reset your body and mind.
The method was developed and popularised by Dr. Andrew Weil, a pioneer in integrative medicine.
He describes it as a “natural tranquilliser for the nervous system.”
Dr. Weil has spent decades studying how simple lifestyle tools, like breathwork, can improve overall health and mental well-being.
The beauty of the 4-7-8 breath is that you can do it anywhere.
At your desk between emails, in your car before heading into a meeting, or even while waiting for your lunch to heat up in the office kitchen.
@melissafabiano_ Reduce stress instantly with this simple technique 🧘♀️🧘🧘♂️ #selfcareroutine #selfcare #stressreliever #mindfulnesstechniques #mindfulnesstips ♬ original sound – Melissa Fabiano
Here’s how it works
- Exhale completely through your mouth, making a gentle “whoosh” sound.
- Inhale quietly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth for a count of eight, again making that “whoosh” sound.
That’s one full cycle. The focus on counting helps shift your attention away from whatever’s stressing you, while the longer exhale slows your heart rate and signals your body to relax.
Try repeating the cycle three times whenever you feel anxious or overwhelmed.
It’s a free, easy, and surprisingly effective way to take the edge off work stress and find a little calm in the chaos.
Lifestyle
