Reset in 3 Minutes: 4-4-8 Breath for Calm, Focus & Nervous System Regulation

Feeling anxious, restless, or stuck in hustle mode? This short bonus episode is your nervous system reset.

Join Anne for a guided 4-4-8 breathwork practice designed to regulate your nervous system, shift you out of fight-or-flight, and bring you back to grounded stillness.

Unlike box breathing or more sedating techniques, 4-4-8 breathwork is ideal when you’re activated but still need to show up—focused, calm, and clear.

This is perfect to use:

• Before client calls or workouts
• After stressful moments
• Anytime you’re overthinking, overdoing, or overwhelmed

All it takes is 4 minutes to feel the shift.

Save this episode. Come back to it often. Your body will thank you.

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Episode Transcript

(00:00):
welcome to this special bonusepisode of the Muscles and

(00:02):
Mindset Revolution podcast.
I know you're busy.
I know you've got a million tabsopen in your brain, and
sometimes that hustle energylingers even when you sit down
to rest.
This episode is a guided 4, 4, 8breath practice.
It's short, it's simple, butit's mighty.
It's designed to regulate yournervous system, not knock you
out, but ground you back intoyour body.

(00:23):
Help you shift from fight orflight to presence and peace.
You can use this before aworkout, before a stressful call
or meeting, or just to remindyour body that it is safe to
slow down.
Okay, get comfy.
Here we go.
Thank you for joining me for a4, 4, 8 breath.
a 4, 4 8 breath is great forlengthening the exhale, which

(00:45):
directly activates theparasympathetic nervous system
and puts us into ventral.
And the effect is that youcreate a calm focus, grounded
stillness, emotional regulation,nervous system regulation,
especially helpful for fight orflight or sympathetic activation
without being sedating.
So this is best for when you'refeeling activated, anxious,

(01:07):
restless, or over-functioning.
It also works as a lovelycompanion to box breath because
it builds on the rhythm, but itmakes the exhale even more
regulating.
to begin, sit comfortably.
Close your eyes or soften yourgaze.
And to begin, just exhale allthe air out that you have in,

(01:28):
and then through your nose,inhale, 2, 3, 4, hold, 2, 3, 4,
out your nose.
Exhale, Come back to thisanytime your brain starts racing
and you just wanna come home toyourself.
2, 3, 4, 5, 6, 7, 8.

(01:54):
Inhale, 2, 3, 4.
Hold, 2, 3, 4.
Exhale, 2, 3, 4, 5, 6, 7, 8.
Inhale, 2, 3, 4.

(02:16):
Hold, 2, 3, 4.
Exhale, two.
3, 4, 5, 6, 7, 8 last time.
Inhale, 2, 3, 4.
Hold, 2, 3, 4.

(02:40):
Exhale, 2, 3, 4, 5, 6, 7, 8.
Keep your eyes closed.
Let go of the breath control.
Just let your breath come and gonow and notice any shifts in
your energy, in your mood, inyour state, in your body, and

(03:03):
you can repeat this, or you canopen your eyes and return to
your day.