Video by lisarose.yoga

If you feel overwhelmed, do one round of this before anything else.

4-7-8 breathing is a quick way to tell your nervous system: we’re safe enough to come down a notch. It’s not magic, but it’s one of the fastest tools to shift how you feel in your body.
What you might notice in around 2 minutes:

1. Easier to fall asleep: longer exhale helps you downshift.
2. Clearer head: steadier breathing = less mental noise.
3. Less “wired” energy: brings you out of fight/flight mode.
4. Calmer body signals: that settling reflex kicks in.
5. Looser jaw + shoulders: tension drops on the slow exhale.

Do it with me (4 rounds):
Inhale 4 → hold 7 (tongue relaxed) → exhale 8 (through your mouth)

Save this for the moments when your brain won’t cooperate - but your body will.