May is Mental Health Awareness Month—a time to reflect on the habits that help us feel grounded, nourished, and well. For many women, especially those juggling busy schedules, work, and caregiving, mental health isn't just about what happens in our heads—it's about how we feel in our bodies too.
One of the simplest tools to reconnect mind and body? Your breath. Specifically, the 4-7-8 breathing technique—a calming, intentional practice that supports stress relief, mindfulness, and even how we nourish ourselves.
In this article, we’ll explore how this technique fits into holistic health, why mindful breathing matters, and how you can use it as a daily ritual before meals to feel more present, calm, and connected.
The 4-7-8 method is a breathing technique developed by Dr. Andrew Weil, based on ancient pranayama (yogic breathing). It’s simple:
Watch a demo of 4-7-8 breathing on YouTube →
See related research →
It’s designed to activate the parasympathetic nervous system—your body’s “rest and digest” mode. This helps reduce stress, regulate emotions, and prepare the body for calm, focused nourishment.
Therapist Sarra Lashhab, LCSW, a trauma specialist with an emphasis on women’s wellness and empowerment, recommends 4-7-8 breathing to help regulate the nervous system—especially around times of high anxiety and stress. It’s a powerful, accessible tool for calming stress and restoring balance to your body. This technique is also an effective tool to connect to healthy mindfulness before a meal, increasing your body’s awareness of hunger and fullness and reducing stress. Sarra runs an amazing mental health and therapy practice based in Fort Myers, FL. She offers in-person, virtual, and EDMR therapy options. If you're looking for professional support for your mental health, you can learn more or reach out to her directly at Healing Loudly.
For women, stress often shows up in our routines—skipping meals, emotional eating, feeling disconnected from hunger cues. Breathwork helps shift us out of chronic “go-go-go” mode and into awareness.
By slowing down—even for 45 seconds—you begin tuning in. This shift can:
Mindful eating is about slowing down and being fully present with your meals—no guilt, no multitasking, just real connection with your food. For women juggling busy schedules and constant demands, mindful eating is a powerful tool to reconnect with your needs and nourish your body with intention.
It’s not about perfection—it’s about practicing presence. When we start eating from a place of calm, we’re more likely to make nourishing choices and enjoy them fully.
Our food choices play a powerful role in emotional balance. You don’t need to memorize scientific names—just remember that variety matters. Whole, colorful, nutrient-dense foods can uplift your mood, support brain health, and stabilize energy.
Here are a few key, supportive nutrients and food sources to consider:
When we nourish our bodies with real food, our minds feel more balanced too. Blood sugar stability also plays a key role—pairing proteins, fats, and fiber-rich carbs helps prevent mood dips tied to crashes or cravings.
Here’s a simple way to try it:
Before your next meal, pause.
Sit down, place your feet on the floor, and try one round of 4-7-8 breathing. Notice how your body feels. Are you hungry, stressed, distracted? No judgment—just awareness.
Now take another breath. Then begin your meal with intention.
This practice takes less than one minute but can shift your entire eating experience—from rushed and reactive to grounded and nourishing. With practice, it becomes second nature.
One of my clients shared this:
“At first, I thought breathing before meals sounded a little ‘woo-woo.’ But when I tried it, I realized how disconnected I’d been from my own body. It helped me slow down, stop multitasking during meals, and even notice when I was full. Now it’s part of my daily routine.”
Building better habits doesn’t mean overhauling everything at once. Here are some daily ideas to get started:
These small, mindful habits help build resilience—day by day.
Mental health isn’t just about therapy or self-care Sundays—it’s in how we breathe, eat, and show up for ourselves every day. The 4-7-8 breathing method is a simple tool that connects you to your body and creates space for intentional choices, even during a hectic day.
You don’t need to overhaul your diet or meditation practice overnight. Instead, start with one meal. Try taking a few deep breaths. See how it feels.
Your breath is always with you—ready to help you pause, nourish, and thrive.
Want support making these mindful habits stick?
If you're ready to feel more balanced and nourished—without the overwhelm—I'd love to help.
Schedule your free discovery call here to explore personalized support for your nutrition and wellness goals!
