Transcript:

The 4-7-8 technique is helpful in a way that you can do it anywhere, whether it is to calm down before a test or before you go to sleep. It is also very simple to do, which makes it even better!  

You begin by breathing in for four seconds, hold it for seven, and then exhaling for 8. Repeat this cycle as many times as you need to, no matter where you are.  

Let’s try it out! 

Breathe in – one, two, three, four. Hold – one, two, three, four, five, six, seven. Breathe out – one, two, three, four, five, six, seven, eight. 

Once again. 

Breathe in – one, two, three, four. Hold – one, two, three, four, five, six, seven. Breathe out – one, two, three, four, five, six, seven, eight. 

Great job for completing this exercise! We are so proud of you for taking this time to take care of yourself.

4-7-8 Breathing Technique

Transcript:

This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present. Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself:  

5: Acknowledge FIVE things you see around you. It could be a pen, a friend, anything in your surroundings. 

4: Acknowledge FOUR things you can touch around you. It could be your bag, a pillow, or the ground under your feet.  

3: Acknowledge THREE things you hear. The ticking of a clock, echoes of conversations around you. Really take a moment to listen.  

2: Acknowledge TWO things you can smell. Maybe you’re in MUSC and smell fresh pizza, or maybe you are in your bedroom and smell a burning candle.  

1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch? 

Becoming more conscious of your space in your surroundings will help you feel more grounded, and can help that anxious feeling disappear.

5 Steps Grounding Technique

Hey BHSc ‘27! Welcome to the BHSS First Year Council SoundCloud! Here you can find some audios for meditation and wellness, created by our Wellness Subcommittee. Stay well, and don't forget to BKTY!

BHSS First Year Council

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