This calming pranayama practice is designed to support you when emotions feel intense or overwhelming. The 4·7·8 breath works by slowing the breath and extending the exhale, which signals safety to the nervous system and helps ease anxiety. As you inhale for four counts, hold gently for seven, and then release the breath slowly for eight, the body is given time to settle and soften. Practised for just a few rounds, this breath can help lower heart rate and blood pressure while creating a sense of steadiness and control. Within this module, it serves as an anchor — helping you stay present and regulated as you begin to meet more vulnerable or charged parts of yourself with openness and care.