Getting Started
- Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chair
- Close your eyes and tune into the breath or another point of focus to be fully present
- Relax your body—loosen your shoulders, unclench your jaw, and soften your brows
Mindful Meditation for Calm Breathing Practice
If you take away anything from this meditation series, let it be the 4-7-8 breathing technique outlined in this video. This technique can work in a pinch whenever you're feeling anxious, experiencing overwhelming emotions, or looking to wind down and relax before bed in less than five minutes.
The 4-7-8 breathing method activates your parasympathetic nervous system, AKA the system responsible for relaxation. This calms down the sympathetic nervous system that's responsible for the opposite response: the stress/fight-or-flight response.
Here's how:
- Close your mouth and then inhale for a count of four through your nose.
- Now, count to seven as you hold your breath.
- Exhale through your mouth audibly for a count of eight. Make sure to exhale fully as if you're a balloon that has completely deflated.
- Repeat the cycle 4-8 times as often as you'd like each day to reap the benefits.
This meditation is also a part of Verywell Mind’s 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library.
