UiA Bibliotek Blog

Calm Stress in Minutes with This Simple Breathing Pattern

You don’t need apps, supplements, or rituals to feel calmer or fall asleep faster. You just need your breath—and a clear pattern to follow.

The 4-7-8 technique is a simple, powerful breathing rhythm that helps slow your heart rate, quiet racing thoughts, and ease your body into a calmer state. People use it to fall asleep, manage anxiety, and reset under pressure.

Whether you're trying to wind down after a long day or steady your nerves before a big moment—this is a go-to tool you can use anytime, anywhere.

When you’re ready, follow the steps below:

‣ breathe in silently through your nose for a count of four.
‣ after breathing in, hold your breath for a count of seven.
‣ breathe out forcefully through your mouth for a count of eight, making a ‘whoosh’ sound as you let the air out. This may be easier if you purse your lips.
‣ go back to the first step  and repeat the process up to three more times, for a total of four rounds.

If you're a beginner, you might feel a bit lightheaded at first. This is normal. At first, you should only practice four rounds at a time. As you get used to the exercise, you can do it up to eight times.