Sometimes stress feels overwhelming and no amount of positive thinking helps. That’s when breathing techniques can make the difference. One of the simplest and most effective is called 4-7-8 breathing. It works like a natural tranquilizer for the nervous system, helping you relax in just a few minutes.

How it works:

• Inhale through your nose for 4 counts
• Hold your breath for 7 counts
• Exhale slowly through your mouth for 8 counts
• Repeat for 4 cycles

That’s it. The longer exhale signals your body to release tension, while the pause helps reset your breath rhythm.

When to use it:

• Before bed if your mind is racing
• During moments of stress or anxiety
• After a long day, to transition into rest
• Anytime you need to ground yourself quickly

At first, you might find it difficult to hold your breath for 7 counts. That’s normal. Start at your own pace, then gradually build up.

Try this tonight: Before you go to sleep, practice 4 rounds of 4-7-8 breathing. Notice how your body feels heavier, calmer and ready to rest.