What is 4-7-8 Breathing? How to Practice 4-7-8 Breathing

Also known as relaxing breath, 4-7-8 breathing is a slow breathing exercise and relaxation technique. The entire exercise follows this breathing pattern: breathe in for four seconds, hold your breath for seven seconds, then exhale for eight seconds. This breathing method draws inspiration from ancient Pranayama mindful breathing techniques. Dr. Andrew Weil, founder of the Arizona Center for Integrative Medicine, developed the exercises and refers to it as a “natural tranquilizer for the nervous system.” Breathing exercises, especially in combination with mindfulness practices like guided meditation and yoga, can help reduce stress and aid in falling asleep.

4-7-8 can be a helpful exercise for stress management that you can practice anywhere. Follow these steps:

1. 1. Get comfortable. Find a comfortable and quiet place with no distractions. Sit with your back straight against a wall when you first learn this technique; deep breathing exercises can cause lightheadedness.
2. 2. Place your tongue. Put the tip of your tongue against the back of your top front teeth, and keep it along the roof of your mouth. Placing your tongue behind your teeth can help focus your breath and reduce tension in your mouth.
3. 3. Inhale through your nose. Activate your diaphragm and quietly breathe in through your nose for four seconds.
4. 4. Hold your breath. Keep the breath inside your lungs for a count of seven seconds.
5. 5. Exhale audibly. Purse your lips and forcefully exhale the air over a count of eight seconds, making a whoosh sound. This step will help you develop greater breath control.
6. 6. Repeat. After completing the breath cycle, start from the beginning and repeat for a few more cycles.

Deep breathing techniques like 4-7-8 breathing boast several mental and physical health benefits:

1. 1. Better sleep quality: Practicing the 4-7-8 breathing exercises before bed can help you calm down. Slow breathing trigger’s your body’s relaxation response, which can help improve sleep quality.
2. 2. Improve blood pressure: Practicing slow breathwork can help lower blood pressure and reduce heart rate by interrupting your body’s fight-or-flight response.
3. 3. Lower anxiety: This breathing technique activates your parasympathetic nervous system, lowering cortisol levels and halting a stress response. Regularly practicing 4-7-8 breathing exercises can reduce chronic stress and anxiety.

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