Healing Moments: The 4-7-8 Breath, A Reset for Your Nervous System

This summer's Healing Moments series kicks off with one of Jessica's favorite go-to tools: the 4-7-8 breath. In under three minutes, this simple breathing technique can shift your nervous system out of stress mode and into rest and restore. Jessica walks you through it step-by-step, so you can practice it right along with her and start using it anywhere you need a reset.

What You'll Learn

How the 4-7-8 breathing technique works: inhale for 4 counts, hold for 7, exhale for 8
Why the extended exhale is the key to activating your parasympathetic nervous system
How this breath sends your brain a signal of safety, interrupting the stress response cycle
Practical, anywhere-anytime uses: before a hard conversation, in a chaotic moment, at work, in the parking lot, wherever you need it

Try It Yourself

Find a comfortable position, sitting, lying down, or standing. Close your eyes if it feels safe, or soften your gaze downward. Then follow along:

Inhale through your nose for 4 counts → Hold for 7 counts → Exhale slowly for 8 counts

Repeat three times, and notice what shifts.

Connect

📩 Sign up for the newsletter at healingismyhobby.com 📷 @healingismyhobby (Instagram) ▶️ Healing Is My Hobby (YouTube) 🩺 jessicacolarcolcsw.com 📷 @jessicacolarcolcsw (Instagram)

4-7-8 breath, breathing technique, nervous system regulation, parasympathetic nervous system, stress response, healing moments, summer series, rest and restore, anxiety relief, quick reset, mindfulness, somatic tools, nervous system reset, stress management, breathwork

Tämä jakso on lisätty Podme-palveluun avoimen RSS-syötteen kautta eikä se ole Podmen omaa tuotantoa. Siksi jakso saattaa sisältää mainontaa.

Jaksot(46)

A Year of Healing: Season One Finale

It's the Season One finale of Healing Is My Hobby! Jessica takes you on a month-by-month journey through everything we explored together this year — from grounding in October to identity in June. She ...

29 Kesä 12min

The Healing Lab: Auditing Your Labels

Are the stories you tell about yourself actually true — or are they ones you inherited, adapted, or took on to survive? This month's Healing Lab experiment is deceptively simple: spend seven days noti...

22 Kesä 5min

This Might Be a Trauma Response: Identity Disruption and the Path to Integration

You've been going through your life and somewhere along the way, you stopped recognizing yourself. Maybe you feel like you're watching from the outside. Maybe you wake up and wonder if this is actuall...

16 Kesä 6min

Therapy Is My Cardio — Who Are You Without Your Roles?

A guided identity workout to help you sort the roles you've chosen from the ones you've just been carrying.Episode OverviewThis episode is part of the June identity series and follows Episode 1's expl...

8 Kesä 7min

Your Identity Was Never Just Yours

Have you ever done the work — named the trauma, grieved the losses, started releasing the shame — and then looked up and thought… who am I? That disorientation isn't a problem. It's actually the begin...

4 Kesä 6min

The Shame That Lives in Your Body

We close out May with the deepest layer of shame work yet. In this final episode of our shame and self-worth series, Jessica reframes shame not as a character flaw or a belief system — but as a trauma...

25 Touko 14min

Building a Self-Worth That Isn't Conditional

Welcome to the Healing Lab — the episode where we stop talking about the work and actually start doing it. This month’s theme is shame and self-worth, and these experiments are rooted in something dee...

18 Touko 16min