Skip to Main Content Red Color Bar with Grey Menu
Logo

UiA Bibliotek Blog

Calm Stress in Minutes with This Simple Breathing Pattern

by Susie Doenhoff on May 21st, 2025 in Wellbeing | 0 Comments

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.


 


 Add a Comment

0 Comments.

  Recent Posts



Calm Stress in Minutes with This Simple Breathing Pattern
😵‍💫 Can’t switch off? Try this 60-second breath pattern. It slows your heart rate, clears your head, and helps you sleep.
The Breathing Trick That Calms Your Body in Seconds
🔥 Stress doesn’t ask permission. But you’ve got a built-in off-switch. Use it.
Move Through Stress—Literally
Feeling overwhelmed by exams? Your body holds the fastest way back to calm.
Å sette mål for å motivere seg selv
Hvorfor er det så motiverende å få tilbakemeldinger?

  Subscribe



Enter your e-mail address to receive notifications of new posts by e-mail.


  Archive



  Follow Us



  Facebook
  Twitter
  Instagram
  Return to Blog
This post is closed for further discussion.

title
Loading...