Healing Is My Hobby with Jessica Colarco, LCSW6 Jul

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

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(62)

Your Anxiety Is Trying to Protect You

Your Anxiety Is Trying to Protect You Healing Is My Hobby | October 12, 2026Last week we asked, is this a problem, or is this a prediction? This week we go deeper into why anxiety shows up the way it ...

12 Okt 14min

When Stress Becomes Anxiety: Is It a Problem or a Prediction?

When Stress Becomes Anxiety: Is It a Problem or a Prediction?All through September, we talked about your nervous system: stress signals, regulation, and the idea that calm isn't the only healthy state...

5 Okt 10min

Not Everything That Feels Urgent Is Urgent: Telling the Difference Between Real Urgency and Anxiety

Not Everything That Feels Urgent Is Urgent: Telling the Difference Between Real Urgency and AnxietyAn uncomfortable email arrives and you feel like you have to answer right now. A text goes unanswered...

28 Sep 20min

Regulation Isn't the Same as Being Calm

Somewhere along the way, calm became the gold standard for mental health. But what if we've been measuring regulation by the wrong thing? In this episode, Jessica explains why nervous system regulatio...

21 Sep 17min

You Don't Need to Earn Your Rest

Why do so many of us treat rest like a reward instead of a basic need? In this episode, Jessica unpacks the hidden rule a lot of high achievers live by: I can rest once everything is done. The problem...

14 Sep 18min

Why Rest Doesn't Feel Restful

You finally sit down to rest… and your brain starts running through your to-do list. Sound familiar? In this episode, Jessica breaks down why stopping and regulating are not the same thing — and why y...

7 Sep 18min

Why You Can't Stop: When Productivity Starts Feeling Like Safety

What happens when you finally have nothing to do?For some of us, the answer isn't relief. It's discomfort.In the Season 2 premiere of Healing Is My Hobby, Jessica explores what happens when productivi...

1 Sep 18min

Healing Moment: The Discomfort of Doing Nothing

This week, Jessica closes out the summer Healing Moments series with an invitation: what if you let yourself be uncomfortable — on purpose?Not unsafe. Not overwhelmed. Just uncomfortable. For anyone w...

31 Aug 4min