The 4-7-8 Breath
Practicing Presence | A Spiritual Intention
🪷 Vol. 3 / Issue 2 ~ Sunday, January 18, 2026
Encouragement and practical guidance for those learning the Practice of Presence.
Choosing Presence is an Illuman Partner Program.
The 4-7-8 Breath: Breathing and the Practice of Presence
By Brian Mueller
In the quiet spaciousness of the soul, the breath is not merely a biological necessity; it is a sacred pathway. When we find ourselves being swept away by unconscious thoughts, we need the anchoring that exists in presence. Jim Heaney reminds us that our “breath has a long history of being central to spirit and healing.”* By returning our focus to the breath, we move from the frantic noise of the ego into the steady, vibrant energy of God’s presence.
The 4-7-8 breathing method is one of the best tools for "inner conditioning." By inhaling for four counts, holding for seven, and exhaling for eight, we aren't just relaxing; we are retraining our nervous system to exit the "fight or flight" mode of the unconscious self. This rhythm acts as a natural tranquilizer for the mind, creating a physiological space where the Holy Spirit can reach us. It is in this intentional space that we stop merely believing in God's peace and begin to actually experience it.
As you learn to practice new techniques for breathing, notice how a long exhale releases the accumulated tension of a life lived on "autopilot." This is how we begin to live from the inside out. Today, let the breath be your constant return to presence—a rhythmic reminder that you are held, you are safe, and you are here.
*Choosing Presence, Ch. 4: Accessing Presence p. 43.
Journal Practice: A Moment of Reflection
Reflect on a moment today when you felt "swept away" by a stressful thought. How did your physical body react? If you had stopped to take a breath in that moment, what might have shifted in your perspective?
Action: Stepping into the Now
To help sustain the rhythm of your breathing, we invite you to download the Practicing Presence mobile app. Use it to set the hourly reminders that will ground you throughout your day.
Today’s Exercise
Set the app reminders to help you remember to breathe throughout the day. Perform at least one cycle of the 4-7-8 breath every hour. As you exhale, silently repeat the words: "I am here."
From Reading to Reality:
How "Choosing Presence" Helped Me Hear God’s Whispers
Having read six other authors on the topic, I was curious what more I could learn from Choosing Presence. I decided to buy it, and I’ve already read it twice this month! Jim Heaney has opened my eyes to the possibilities of a deeper practice, and I am incredibly glad to have this book in my collection. ~ Tim Gibney
You’re Invited:
Choosing Presence Men’s Retreat
January 23–25, 2026 | Carmelite Spiritual Center
Join us for a three-day winter sanctuary! We are creating a space for stillness and shared experience, co-facilitated by Jim Heaney, Jim Taylor, and Brian Mueller. This retreat provides a hands-on experience in grounding yourself in the Practice of Presence. If you feel a desire to step away from the noise and to meet the God in the present moment, this weekend is for you.
No prior experience is required, only a simple yearning to become more present to life.
Share Your Story and Inspire Others
Presence is a shared practice, and your experience matters. Following Tim Gibney’s wonderful response to our call, we are continuing to gather stories of awakening from our readers. If our resources—the book, the app, or the online course—have supported your shift from unconsciousness to peace, please let us know. By sharing your story, you help others find the path to a more vibrant inner life. For every testimonial we accept, we will send you a $10 Amazon gift card as a gesture of our thanks.
A Gift for Your New Year
Think of the new year not as a race to be won, but as a path to be walked. Our Choosing Presence Calendar (2026) is intended to be a compass for that journey, keeping you aligned with the vibrant inner life. This resource is our gift to you—available for free as a downloadable PDF for your phone or home printer. For those who appreciate the weight and beauty of a physical guide, we also have professionally printed copies available for purchase.
Choosing Presence Resources
Looking for a place to start or a way to go deeper? Visit our new Resources Landing Page to find everything you need to cultivate a rhythm of meditation and centering.
📖 The Book: Jim Heaney’s guide to living grounded in God’s peace.
📱 The App: Daily guided breathing and hourly reminders for iOS and Android.
💻 Online Course: A self-paced journey into stillness and clarity.
🎥 Video Library: Talks and teachings on the power of presence.
🤝 Community Events: Upcoming retreats and gatherings to connect with others on the journey.
The Practice of Presence is a form of contemplative prayer, meditation, and mindful breathing that helps individuals to ground themselves in the peace of the present moment. Through the teachings and resources provided, we endeavor to support everyone on a spiritual journey. Our work is inspired and informed by Choosing Presence: How to Access God’s Peace and Release Fear, Anxiety, and Stress.
May we continue to walk this path together—returning to stillness, choosing presence, and living more fully in God’s peace.
Jim Heaney • Jim Taylor • Brian Mueller
Brian Mueller – Poet, Community Organizer, and Spiritual Guide
Brian Mueller is a poet and community organizer based in Dayton, Ohio. He serves as Director of Education & Engagement for ChoosingPresence.org and is an active member of the Ohio Chapter of Illuman, where he co-leads writing retreats that support men’s spiritual journeys. As a writer, Brian is known for his candid, accessible poetry, with works including Cock‑A‑Doodle‑Doo: 100 Morning Haiku, the Poem of the Day series, and the Bull Series. Inspired by poets like Rumi and Mary Oliver, he believes everyone carries the voice of a poet within.
