{"id":413,"date":"2026-06-09T02:40:00","date_gmt":"2026-06-09T00:40:00","guid":{"rendered":"https:\/\/gentlecoach.de\/item\/478-atmung\/"},"modified":"2026-06-09T02:40:00","modified_gmt":"2026-06-09T00:40:00","slug":"478-atmung","status":"publish","type":"citadela-item","link":"https:\/\/gentlecoach.de\/en\/item\/478-atmung\/","title":{"rendered":"4-7-8 breathing"},"content":{"rendered":"<p style=\"font-size:1.12rem;line-height:1.7;color:#2E3A3A;\">A simple breathing exercise that powers the nervous system down within minutes. The longer exhale activates the calming part of the autonomic nervous system.<\/p>\n<div style=\"background:#EAF6F5;border-radius:10px;padding:14px 18px;margin:22px 0;display:flex;gap:28px;flex-wrap:wrap;font-size:.95rem;color:#2E3A3A;\"><span><strong style=\"color:#15807A;\">Duration:<\/strong> 3 minutes<\/span><span><strong style=\"color:#15807A;\">When:<\/strong> When tense, before falling asleep, before a difficult conversation<\/span><\/div>\n<h2>Here&#8217;s how<\/h2>\n<ol style=\"line-height:1.75;padding-left:1.2em;\">\n<li style=\"margin-bottom:8px;\">Sit or lie comfortably and breathe out once, calmly.<\/li>\n<li style=\"margin-bottom:8px;\">Breathe in through your nose for 4 seconds.<\/li>\n<li style=\"margin-bottom:8px;\">Hold your breath for 7 seconds, without strain.<\/li>\n<li style=\"margin-bottom:8px;\">Breathe out slowly through your mouth for 8 seconds.<\/li>\n<li style=\"margin-bottom:8px;\">Repeat the whole thing four times. If 4-7-8 is too long, keep the ratio and use smaller numbers.<\/li>\n<\/ol>\n<p style=\"font-size:.86rem;color:#6B7375;margin-top:24px;\">A calm self-help exercise, no substitute for therapy. Leave out whatever doesn&#8217;t feel good.<\/p>","protected":false},"excerpt":{"rendered":"<p>Eine einfache Atem\u00fcbung, die das Nervensystem in wenigen Minuten herunterf\u00e4hrt. Das l\u00e4ngere Ausatmen aktiviert den beruhigenden Teil des vegetativen Nervensystems. Dauer: 3 MinutenWann: Bei Anspannung, vor dem Einschlafen, vor einem schwierigen Gespr\u00e4ch So geht&#8217;s Setz oder leg dich bequem hin und atme einmal ruhig aus. Atme 4 Sekunden lang durch die Nase ein. Halte den [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","citadela-item-category":[8],"citadela-item-location":[],"class_list":["post-413","citadela-item","type-citadela-item","status-publish","hentry","citadela-item-category-ruhe-stress"],"_links":{"self":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/413","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item"}],"about":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/types\/citadela-item"}],"replies":[{"embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/comments?post=413"}],"version-history":[{"count":0,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/413\/revisions"}],"wp:attachment":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/media?parent=413"}],"wp:term":[{"taxonomy":"citadela-item-category","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-category?post=413"},{"taxonomy":"citadela-item-location","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-location?post=413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}