4-7-8 Breathing Technique
1. Find a comfortable position – Sit or lie down with your back straight.
2. Inhale deeply through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale slowly through your mouth for 8 seconds, making a soft “whoosh” sound.
5. Repeat this cycle 4 times (or until you feel calmer).
Why it works: This technique helps slow your heart rate, relax your nervous system, and reduce anxiety—perfect for nursing students dealing with stress! Try it before exams, clinicals, or whenever you need a reset. This is also a great way to start a study session and/or practice this breathing technique prior to a class/clinical starting or before an exam.
Grounding Exercise (5-4-3-2-1 Method)
• Identify 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
Helps bring you into the present moment and reduce anxiety.
Journaling for Reflection
• Write down 3 things you’re grateful for.
• Reflect on what went well and what you learned.
• Set an intention for the next day.
Encourages self-awareness and a positive mindset.