4,7,8 Breathing for Anxiety
By Erica Zelfand

Supporting the vagus nerve through diaphragmatic breathing

When we take a deep breath, the lungs and diaphragm expand, gently stimulating the vagus nerve. The vagus nerve then sends a signal to the brain, telling it to relax.

That’s why breathing techniques can be so helpful for anxiety, depression, rumination, and other mood challenges.

In this video, Dr. Erica Zelfand teaches you how to perform 4, 7, 8 breathing, a calming technique that uses the breath to calm the mind.

To learn more ways of using the body to soothe the mind, check out Dr. Erica’s course on Polyvagal Theory. Approved for 2 credits of Continuing Education.