Future of Medicine's Podcast

Health & Wellness: Mindfulness Meditation

• Future of Medicine

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0:00 | 3:20

The 4-7-8 breathing technique is a simple relaxation exercise designed to calm the mind and body. Here's how it works: 

  1. Inhale: Breathe in quietly through your nose for a count of 4. 
  2. Hold: Hold your breath for a count of 7. 
  3. Exhale: Exhale completely and audibly through your mouth for a count of 8. 

Repeat the cycle 3–4 times. This technique helps reduce stress, improve sleep, and promote relaxation by slowing your heart rate and focusing your attention on controlled breathing.