478 Breathing Meditation

Deep breathing has COUNTLESS benefits including stress reduction, increased focus and improved sleep.

My favorite breathing exercise, 478 Breathing, is simple, discreet and has a natural calming effect on the nervous system. Can you say… immediate stress relief?!  

Set Up:

  • Sit upright with a straight back.

  • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.

  • Exhale completely through your mouth, allowing it to be audible (don’t be shy).

  • Close your mouth and inhale quietly through your nose to a mental count of four.

  • Hold your breath for a count of seven.

  • Exhale completely out of your mouth, giving it sound to a count of eight.

  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note: always inhale quietly through your nose and exhale audibly through your mouth. The amount of time you spend on each phase is not important; the ratio of 4:7:8 is what matters.  If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three steps. With practice you can slow it all down and get used breathing more deeply.

Want a full explanation of the practice? Check out the tutorial on YouTube!