Wellbeing Weekly: 4-7-8 Breathing
Each week Gleneagles provide our Wellbeing News - your space for practical tips and conversations around health and wellbeing. Each edition explores a variety of topics designed to inspire wellbeing across our community.
Need a Quick Reset? Try 4-7-8 Breathing!
Everyone feels stressed, nervous, angry, or overwhelmed sometimes. The good news is that your breath can help calm your mind and body in just a few minutes.
Step 1: Belly BreathingPlace one hand on your chest and the other on your belly. As you breathe in, try to make your belly rise like a balloon while keeping your chest as still as possible. This helps you take slow, deep breaths that send a calming message to your brain.
Step 2: Try the 4-7-8 Technique
Breathe in through your nose for 4 seconds Hold your breath for 7 seconds Slowly breathe out through your mouth for 8 seconds Repeat 3-4 times
Why does it work?- Helps reduce stress and anxiety
- Slows your heart rate
- Improves focus and concentration
- Helps you feel calmer when emotions are running high
You can use it:- Before a test or presentation
- When you're feeling frustrated or worried
- After a disagreement with a friend
- Before bedtime
- Anytime you need a moment to reset
Remember: You can't always control what's happening around you, but you can control your breathing. A few deep belly breaths can help you pause, reset, and tackle challenges with a clearer mind.
Need support?
Email: wellbeing@gleneagles.vic.edu.