Instant Stress & Anxiety Relief


Loaded words for sure.

I don't care who you are or what you do for a living, these things affect us all at some point in our lives.

Right now, I am experiencing BOTH of them.

In the past I had my "vices" that I would use to cope with these emotions, that were not always in my best interest.

Rather than boring you with the details, I want to share my GO-TO healthy technique that I use to calm me down when these feelings/conditions arise in my life.

The 478 breathing technique was introduced to me by my coach last year, and it has been a LIFE SAVER!

Deep breathing has COUNTLESS benefits including stress reduction, increased focus and improved sleep. This practice is simple, discreet and has a natural calming effect on the nervous system.

Set Up:

If time and space permits, the following exercise is best done when you are able to sit and relax in a quiet place, but it can be done ANYWHERE!

  • Sit upright with a straight back.
  • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
  • Exhale completely through your mouth, allowing it to be audible (don’t be shy).
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely out of your mouth, giving it sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note: always inhale quietly through your nose and exhale audibly through your mouth. The amount of time you spend on each phase is not important; the ratio of 4:7:8 is what matters. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three steps. With practice you can slow it all down and get used breathing more deeply.

Source: Dr.


For more mindfulness practices, check out my MEDITATION BUNDLE