The 4-7-8 Breathing Technique

This science-backed breathing method activates your parasympathetic nervous system - your body's natural calm-down switch.

How to Do It

• Exhale completely through your mouth
• Close your mouth and inhale through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale completely through your mouth for 8 seconds
• Repeat 3-4 cycles

Why It Works The extended exhale triggers your vagus nerve, which signals your brain to reduce stress hormones.