4-7-8 Technique
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Biological
4-7-8 Breathing
Instantly calm your nervous system and hijack the urge signal by controlling your breath.
checklistThe Steps
- 1
Inhale quietly through your nose for 4 seconds.
- 2
Hold your breath for 7 seconds.
- 3
Exhale forcefully through your mouth for 8 seconds.
- 4
Repeat the cycle 4 times.
science
scienceThe Science
Deep breathing stimulates the vagus nerve, which triggers the parasympathetic nervous system, lowering heart rate and reducing stress hormones that often fuel cravings.