Day 5: Five Minutes + The 4-7-8 Technique
You've reached the full practice duration. Tonight, we try a deeper relaxation technique.
Day 5 of 7
You've reached five minutes — the core duration of the practice. From here, the goal is consistency, not adding more time.
Tonight's technique, 4-7-8 breathing, takes you a step deeper into relaxation. The extended hold and long exhale activate a strong parasympathetic response. If it feels too intense or uncomfortable, simply reduce to 4-4-6 instead.
Morning Practice — 5 Minutes
4-second inhale • 6-second exhale • 5 minutes total
5-second inhale • 5-second exhale • 5 minutes total
Tonight's Practice
4-7-8 breathing for deeper relaxation — 4 rounds.
- 1 Inhale through your nose for 4 counts
- 2 Hold for 7 counts
- 3 Exhale audibly through pursed lips for 8 counts
- 4 Repeat for 4 rounds total
If this feels uncomfortable or too challenging, reduce to 4-4-6 instead. Your comfort is more important than following the pattern exactly.
Ready to go deeper?
The Anxious Person's Breath Manual synthesizes 454 studies into a complete breathing system for anxiety.
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