Written by the Progyny Editorial Team — November 2025.
Did you know that your own breath is a powerful tool to help you cope with stress and calm your body and mind?
A deep breathing technique called “4-7-8 breathing” can be used anytime, anywhere to help focus your mind and ease tension. Even a few minutes of this technique can help you relax.
In fact, you can do it now to see how it works. Want to try?
To get ready, sit comfortably with your back straight. The tip of your tongue can lightly rest on the back of your two front teeth.
Exhale deeply, and you’re ready to begin.
Repeat this cycle 3 to 5 times.
It’s OK to count at whatever pace feels right for you. With practice, your breathing may become slower and the routine will feel more natural.
The 4-7-8 technique may help you feel better during a moment of stress. When you practice deep breathing regularly, you may notice benefits such as:
See if you can practice the 4-7-8 technique twice a day. Ideas you can try:
This simple breathing technique can help you feel a bit better during times of stress. Try it again later today, tomorrow, and each day this week to strength your new coping strategy and begin a healthy new habit.
For more ideas on coping with stress, please reach out to your Progyny Care Advocate for support.
Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.