Tip: 4-7-8 Breathing
A coaching tip for everyday magic
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This 30-second practice is by far the shortest practice in my coach’s toolkit, and also the most versatile and the most portable, requiring almost no time, no planning, and no equipment. It’s also invisible! You can do it anywhere.
I’ve used it to fall asleep, to re-focus after switching tasks, to begin a yoga practice, and to prepare for teaching, presenting, or entering meetings of any kind.
Here’s how it works:
Inhale 4 counts
Hold 7 counts
Exhale 8 counts
Repeat the entire cycle 3 times, then breathe freely.
Maintain the same pace with your counting for all three phases. I suggest using a relatively fast pace the first time to try it, and then gradually experimenting with slower and slower counting.
The 4-7-8 pattern is a super-fast way to slow and deepen your breathing, and when you do that, you almost always get a drop in muscle tension and a drop in cortisol (the stress hormone). This drop is subtle, but it can be just enough to reconnect mind and body, like down-shifting, or slowing from 70mph to 40mph. You’ll feel a bit more grounded, and you’ll think a bit more clearly.
If you’d like to learn more about how coaching can help with stress reduction or emotional regulation, or if you would like support with a personal or professional challenge, please reach out for a private consultation.
Thank you for this, Sharna, I’ve used it!