Your mental health matters just as much as your physical health. As a certified fitness pro and licensed therapist, I love sharing simple tools like the 4-7-8 breathing method—a quick way to calm your nervous system, reduce anxiety, lower stress, and boost your mood.
Let’s try it together (follow along in the video!):
1 Exhale completely through your mouth with a 'whoosh' sound.
2 Inhale quietly through your nose for 4 counts.
3 Hold your breath for 7 counts.
4 Exhale through your mouth for 8 counts (with the 'whoosh').
5 Repeat 4 cycles.
Use it anytime you need a fast reset—it really works!
How did that feel? Drop a ❤️if you're calmer already, or share your favorite breathing trick below.
Commented on I’m doing the February challenge and ...
07 Feb 21:38
Hi Mary Schaffer that is such a great question. Thank you for asking. The best rule of thumb is to measure what feels heavy to you. If you are doing an upper body exercise with 3 pounds for example, and by the time we finish the set of 8 you feel like, “wow that was too easy”, you can always try a little more weight next time. Or if you finish the upper body exercise and you can barely lift the weight as we finish the set of 8, you’ll know to decrease the weight. This way you can listen to your body and increase or decrease as needed. It’s always good to start out lighter at first and really get a feel of good posture (bracing your core) and slowly build up the weights as you’re comfortable.
So happy you’re enjoying the February Fitness Challenge and absolutely love that you’re making it work for you. Let me know if I can answer anything else, or clarify anything. ❤️