4-7-8 Breathing Exercises For Anxiety, Sleep, & Stress

Listen to the post, 5-Minute 4-7-8 Breathing Before Bed | Guided Sleep Meditation for Anxiety, Teens, Kids & Adults, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

5 Minute Guided Meditation Before Bed To Fall Asleep Fast

On today’s episode of Live Lean TV, my 9 year old daughter Kyla and I take your through our favorite 4-7-8 breathing exercises for anxiety, sleep, and stress.

If your mind has been racing or your body feels tense from the day, this 5-minute 4-7-8 breathing routine will help you, your teens, and even kindergarten kids, calm your nervous system, reduce stress, and prepare for deep, restorative sleep.

4-7-8 Breathing Exercise Instructions

We’ll start with 3 rounds of grounding breaths, before moving into the 4-7-8 breathing exercise, which includes:

• Inhale: 4 seconds through nose with your tongue on the roof of your mouth behind your teeth.
• Hold: 7 seconds
• Exhale: 8 seconds through pursed lips

Just a quick side note: if you have a vagus nerve stimulation device like Nuropod or Nurosym, you can wear it during this breathwork meditation sessions.

I find my Nuropod helps me relax and works with my breath to help my nervous system shift into rest mode.

5 Minute Guided 4-7-8 Breathing Exercise

To get started:

1. Find a comfortable position, either lying down or sitting upright.
2. Relax your shoulders, let your hands rest on your belly, and close your eyes.

With that said, let’s begin with 3 rounds of grounding breaths.

Step 1: Grounding Breathing Exercise

Inhale: 1…2…3…
Exhale: 1…2…3…4…

Inhale: 1…2…3…
Exhale: 1…2…3…4…

Inhale: 1… 2… 3…
Exhale: 1…2…3…4…

Step 2: 4-7-8 Breathing Exercises

Now we’ll move into the 4-7-8 breathing exercise for 10 rounds.

If you’re wearing the Nuropod or Nurosym device, notice how the gentle stimulation to your vagus nerve works with each inhale through the nose and exhale through pursed lips.

This stimulation helps your body relax even more deeply as you focus on the 4-7-8 rhythm.

Let’s begin.

Round 1:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 2:

Inhale… 2… 3… 4…
Hold… 2… 3… 4… 5… 6… 7…
Exhale… 2… 3… 4… 5… 6… 7… 8…

Round 3:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 4:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 5:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 6:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 7:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 8:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 9:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Round 10:

Inhale: 1… 2… 3… 4…
Hold: 1… 2… 3… 4… 5… 6… 7…
Exhale: 1… 2… 3… 4… 5… 6… 7… 8…

Step 3: Integration & Relaxation

Now let your breath return to its natural rhythm.

Notice how your body feels lighter, calmer, and fully supported.

Your heart rate has slowed.

Your mind is quieter.

Stay here as long as you need.

Let yourself drift into rest, knowing you’ve given your mind and body exactly what they needed tonight.

Nuropod & Nurosym Discount Code

If you’re too busy for your breathwork practice, the Nuropod and Nurosym vagus nerve stimulation devices are scientifically proven to help support your nervous system, reduce stress, and help you fall asleep, all with the press of a button.

Here is a discount link to the Nuropod and Nurosym device that I use.

The coupon code will automatically be added at checkout.

Don’t forget to subscribe to my Live Lean TV YouTube channel for more quick, science-backed hacks to look and feel your best.

Good night and keep Living Lean.