4-7-8 Breath

The 4-7-8 breath is a calming technique designed to quiet the mind and ease the body toward rest. By lengthening the exhale and introducing a gentle pause, this practice supports the parasympathetic nervous system—helping reduce stress, slow the heart rate, and prepare the body for sleep or deep relaxation. In Loam, this breath is a way to soften mental chatter and signal that it’s safe to let go

Prompt: Settle into stillness and let your shoulders drop.

Inhale through your nose for four — feel the breath lift your ribs.
Hold gently for seven — steady and contained.
Exhale slowly through your mouth for eight — let the belly, jaw, and pelvic floor release.

Repeat for a few rounds, allowing the body to sink and the nervous system to unwind.

With each round, feel your body soften and your nervous system slow.
Stay here for a few cycles, letting steadiness return.

Gentle Note: If you are pregnant, postpartum, or managing a medical condition, keep the breath comfortable, shorten or skip the hold if needed, and consult your healthcare provider before practicing.