By Frank Lucasale 
Feeling overwhelmed? You don’t need hours to feel better. Sometimes, one minute is all it takes.
Whether you’re dealing with daily stress or unexpected anxiety, this simple technique can shift your state in less than 60 seconds. It’s called the 4-7-8 breathing method, and it’s backed by neuroscience, yogic tradition, and mental health experts.
What is the 4-7-8 Breathing Technique?
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
Repeat for 1 minute (or longer if needed).
How It Works (Science Behind It)
- Slows down your heart rate
- Activates your parasympathetic nervous system (your “rest and relax” state)
- Calms your racing mind
- Lowers cortisol levels (your stress hormone)
It’s like hitting the reset button on your nervous system.
When to Use It
- Before sleep
- During a panic attack
- Before a stressful meeting
- After an argument
- Anytime your thoughts start spiraling
Other Quick Add-On Tips
- Try this with soft background music or nature sounds
- Close your eyes and place a hand on your chest
- Use essential oils like lavender or sandalwood while breathing