My Favorite Breathing Technique for Stress Relief: 4-7-8 Breath

Hi everyone,

If you follow me on social media, you might have seen my recent post where I shared one of my absolute favorite stress relief techniques: the 4-7-8 breathing technique. This simple yet powerful practice, developed by Dr. Andrew Weil, has been a lifesaver for me in moments of stress. While I’m not usually one to advocate for over-regulating breath, this technique stood out for its immediate calming effect, and I’ve been using it ever since I was introduced to it.

For those of you who haven’t tried it yet, the 4-7-8 technique is super accessible. Here’s a quick breakdown:

1. Exhale completely through your mouth, making a whoosh sound.

2. Inhale quietly through your nose for a count of 4.

3. Hold your breath for a count of 7.

4. Exhale completely through your mouth, with a whoosh sound and rounded lips, for a count of 8.

Dr. Weil recommends starting with four breath cycles, then gradually increasing to eight cycles over time, practicing twice a day for the best results. You can read more about it in my recent Instagram post here.

Why Stress Relief Matters When Living with Chronic Illness

Stress has a profound impact on the body, particularly for those of us living with chronic illness. If you’ve been following my journey, you know that learning how to manage stress has been a huge part of my healing. Stress activates the body’s sympathetic nervous system, triggering the fight-or-flight response, which can increase inflammation, worsen fatigue, and make symptoms of chronic illness more severe.

That’s why I’m so excited to share this practice and many others at our upcoming Masterclass on Overcoming Chronic Illness Burnout, which I’m co-hosting with Jayci Gibbs, a Millennial Burnout Coach, on October 30th at 4 p.m. PT / 7 p.m. ET. This masterclass is designed to provide both immediate stress-relief tools and long-term strategies to help you better manage the ongoing pressure that can come with chronic conditions.

What to Expect from the Masterclass

In this 1-hour masterclass, we’re going to cover the intersection of chronic stress, burnout, and chronic illness in depth. Here’s a sneak peek of what you can expect:

• Understanding the Neuroscience of Stress: We’ll walk you through how stress affects the nervous system, especially in individuals with chronic illness. This will help you better understand the stress cycle and how it impacts your body physically, emotionally, and mentally.

• Practical Tools for Stress Management: You’ll learn a variety of accessible techniques—including the 4-7-8 breathing exercise—that can be used to reduce stress in both the short and long term. These include breathwork, meditation, and other mindfulness practices.

• Building Nervous System Resilience: Nervous system regulation is key to managing chronic stress and reducing symptom burden. We’ll show you how to strengthen your nervous system over time, making it more resilient to stressors.

• Creating Space for Healing: Whether it’s through stress management, setting boundaries, or making space for rest, we’ll explore how to prioritize yourself and create a healthier relationship with your body and mind.

• Increased Confidence: One of the outcomes of this masterclass is that you’ll walk away feeling more confident in using these stress reduction strategies. Techniques like the 4-7-8 breath can feel intimidating at first, but with hands-on guidance and practice, you’ll feel empowered to integrate them into your daily life.

Who This Masterclass is For

This masterclass is designed for:

• Anyone living with chronic illness who feels burnt out, overwhelmed, or stuck in a stress cycle.

• Individuals seeking practical tools to reduce stress and inflammation, and improve overall energy levels.

• People curious about nervous system regulation and how it can help manage chronic illness symptoms.

• Those looking for accessible, easy-to-incorporate techniques for both immediate stress relief and long-term resilience.

• Anyone wanting to create more space for healing by learning how to balance stress management with self-care and r