How to manage stress with the 4-7-8 breathing technique

Based on ancient yogic practices, the 4-7-8 breathing technique is a powerful tool in managing stress and anxiety. We explore the benefits of the technique with Urban Business practitioner Nick, and guide you through how to practice it.


Used within meditation practice, the 4-7-8 breathing technique is an effective method to reduce stress. It promotes a sense of calm by lowering blood pressure. The practice can be helpful for anxiety-related sleep problems by helping you to slip into a relaxed state.

This practice calms the nervous system and, for those prone to panic attacks, can help to prevent the attack from escalating. It works by increasing the ratio of exhalation to inhalation, causing a parasympathetic response which lowers the heart rate.

Read more: How to integrate mindfulness into your daily routine >

Perform the 4-7-8 breathing technique for four rounds while seated. Urban practitioner Nick guides us through the technique in more detail in this short video.

Get in touch to book a virtual meditation session with Nick for your team via the Urban Business platform.


The Business Transformation Network has shared this article in partnership with Urban for Business.