Mindfulness for Better Living: 4-7-8 Breathing

Learn the basics of 4-7-8 breathing and try a mindful 4-7-8 breathing practice.

You can learn more about MSU Extension's mindfulness programs by visiting our Mindfulness for Better living page: www.canr.msu.edu/mindfulnessforbetterliving/.

You can learn more and sign up for other MSU Extension health programs by visiting www.extension.msu.edu/healthprograms. 

Transcript:
4-7-8 Breathing focuses on controlling your breath in three separate parts: you spend 4 seconds breathing in, 7 seconds holding your breath, and 8 seconds breathing out.

This mindful breathing practice can help calm our anxious mind and body by activating our parasympathetic nervous system, which is responsible for relaxation.

Let’s try it together! Follow along to practice 4-7-8 breathing. If this feels difficult at first, you can adjust the timing of your breath to a comfortable pace.

Start by breathing out completely.

Now inhale.

And hold your breath.

Now exhale slowly and completely.

Restarting the cycle with a new breath in

Holding that breath.

Then slowly releasing that breath.

You can find more health programs and resources from MSU Extension by scanning the QR code or visiting our website at www.extension.msu.edu/healthprograms.

This video was created by MSU Extension Health Educator Tanner Derror, MPH.