When the Day Gets to You… Try This Simple Breathing Reset
Ever have one of those days?
You know the kind… where everything feels a little heavier, your mind won’t slow down, and your patience disappears before your second cup of coffee?
Yeah, that was me today.
I found myself stuck in a spiral of frustration and negative thoughts. I forgot to ground myself, forgot my tools—basically, I forgot me.
But then I remembered something I always share with clients:
You can reset your whole nervous system with your breath.
Enter: 4-7-8 Breathing 🧘♀️
This simple yet powerful technique was developed by Dr. Andrew Weil, a pioneer in integrative medicine.
It’s known as a “natural tranquilizer for the nervous system”—and for good reason.
Here’s how it works:
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
That’s one round. Start with 4 rounds and increase with practice.
It may sound too simple to matter, but this kind of breathwork signals your parasympathetic nervous system (the calming one) to take over—slowing your heart rate, lowering cortisol, and calming racing thoughts. It’s like pressing the “reset” button.
Why It Works
Our brains are wired to scan for danger—thanks to a built-in negativity bias. This helped us survive in the past, but today it can make us feel overwhelmed, reactive, or anxious… especially on tough days.
The 4-7-8 method gives you a moment to pause and reclaim control.
You come back to the present.
You soften your nervous system.
You breathe through the stress instead of stuffing it down.
What I Noticed Today
After a few rounds of 4-7-8 breathing, I could actually feel my shoulders lower. My thoughts stopped spiraling. I could observe what I was thinking instead of being ruled by it.
And once I created that space, I was able to ask the most important question:
👉 “Is this thought even true?”
That one shift helped me move from reactivity to calm… from frustration to compassion. And just like that, I could show up differently for myself and the people around me.
Try It Next Time You Feel:
- Anxious or overwhelmed
- Reactive or triggered
- Wired but tired
- Unable to fall asleep
- Emotionally stuck or overstimulated
It only takes a minute. No equipment. No app. Just you, your breath, and the intention to reset.
You Deserve a Calm Mind and a Regulated Body
Your breath is free, always with you, and more powerful than you think.
The next time the day gets to you—pause, breathe, and begin again.
✨ Your peace is only a few breaths away.
WILD ROOTS VITALITY 