Mastering the 4-7-8 breathing technique.
Start writing a post
Health and Wellness

Mastering the 4-7-8 breathing technique.

Mastering the 4-7-8

Mastering the 4-7-8 breathing technique.

When my anxiety takes a dip, I have a few tricks that I start to do. The first being, I go for a walk wherever I am, the second is I try to distract my mind by talking to a close friend (I call these close friends my Anxiety responders), and the third is breathing. When my therapist first mentioned trying breathing techniques I tried them out and just did not think they were effective. I was wrong because just like everything, it all takes time. This past Thursday the 4-7-8 was put to the test because I started panicking a bit before COJO class started. My good Friend Katie was with me and bless her heart because I understand how scary it can be when someone has a panic attack so as I sat down in the middle of the morning hustle and bustle and begun to do 4-7-8, slowly that intense pounding feeling in my heart began to settle and I started to feel like myself again. I also did a few butterfly hugs and took a short little walk, but I knew in that instant that the 4-7-8 breathing technique has begun to make a world of a difference and I could not be more excited to tell you all about it! So it goes like this…

4 Seconds...

Take a deep breath counting to 4 seconds

7 Seconds of....

Hold that big breath in for a total of 7 seconds. If you have ever held your breath when you drive under a tunnel, this may feel like it! I always try to eliminate at least two worries during these 7 seconds.

The final 8...

Finally let it all out, but the key is to do it slowly in the course of 8 seconds and not all at once.

To all my fellow anxiety friends... Don't be discouraged!! Little by little, day by day and our worries can be controlled and you can live a happy, exciting, full life.


Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

Black Friday: Explained

Time to question this unofficial corporate holiday.

Flickr/John Henderson

On a personal level, Black Friday has always confused me. Everyone just ate a ton and spent all day with their families—why would we want to go out and vigorously shop, fighting crowds? I totally see why other people want to go do it, but I’ve never quite understood the concept myself. While I’ve been Black Friday shopping once or twice, I don’t get that excited about it unless it’s an opportunity to spend time with family or friends. Don’t get me wrong; I am the queen of bargains. Still, I never seem to have the energy to go out into the jungle of shoppers early the day after Thanksgiving, or even immediately after Thanksgiving dinner. Many people, though—including my loved ones—are enthusiastic about Black Friday shopping, and it seems most other Americans are the same way. So, it’s worth looking at the reasons for this commercially-driven, unofficial American holiday.

Keep Reading... Show less

#OptOutside This Black Friday

I am opting to go outside this Black Friday, and I hope you do so as well.

Ross Woodhall

The day after Thanksgiving has always been regarded by many as the beginning of the Christmas season. While not a federal holiday, many people take off work, spend time at home with their families, and enjoy the beginning of the holiday season. This Friday off turned into a prime opportunity to begin the never-ending chore of Christmas shopping. Soon it became one of the busiest shopping days a year, which companies capitalized on by bringing the best deals of the year to this day we know as Black Friday.

Keep Reading... Show less

7 Moments You Only Experience As A Night Owl

Cereal never seemed more appealing than at 10 pm.

7 Moments You Only Experience As A Night Owl

There is almost nothing more annoying in the world than waking up to the sound of an alarm. From the moment you get up until the time you get to bed, you are bombarded with responsibilities. You have to go to work and school, run errands, and do favors. But if you're a night owl then you have an advantage of getting a few more extra hours in the day. Here are seven perks to being a night owl:

Keep Reading... Show less

17 tasty foods to cook in an air fryer

Air fryers are becoming a staple in all health conscious households because of its delicious, yet grease free way of cooking your favorite dishes! We all love a good fried chicken dish, but this is a great alternative if you are eating mindfully.

There are plenty of places that sell air fryers such as Target, Bed Bath and Beyond and Amazon.

Air Fryed Avocado Fries
Photo by: Tatum Oblonsky

Keep Reading... Show less
Wallpapers Pro

The Thanksgiving season is a time we spend with our loved ones giving thanks for the blessings we are given. Here are 20 Bible verses that remind us of what Thanksgiving is all about:

Keep Reading... Show less

Subscribe to Our Newsletter

Facebook Comments