Easy Guide to 4-7-8 Breathing
A Simple, Yet Effective Method for Stress Relief and Relaxation
Breathing.. We do it to survive, every moment, every day. But, did you know that how you breathe can help you relax and reduce anxiety? There are several types of relaxation breathing techniques, but today I’m bringing to you the 4-7-8 technique.
What is 4-7-8 Breathing?
The 4 - 7 - 8 breathing technique was adopted from the yogic practice of pranayama, meaning “regulation of breath" and was created by Dr. Andrew Weil, a world-renowned Harvard trained doctor with a focus on holistic health. The technique involves breathing in for 4 seconds, holding the breath for 7 seconds and then exhaling for 8 seconds. This pattern of breath has been shown to reduce anxiety and help people fall asleep. And let's be honest, who couldn't benefit from a little stress reduction these days? Breathing in this manner is considered rhythmic breathing and is a core part of many meditation practices.
Slow, deep breathing activates the vagus nerve (the important one, responsible for blood pressure, heart rate and sweating) in a way that allows it to send messages to various parts of the brain telling it that we are safe, we are well, and we can relax. It’s like a natural tranquilizer for the nervous system! Additionally, holding your breath for a short period of time allows your body to replenish its oxygen and brings more blood to your brain.
How to Do It
4 - 7 - 8 breathing uses belly breathing to help you relax. To start, find a comfortable sitting position. Bring your shoulders back and relax your head, neck and face. Next, gently place the tip of your tongue against the tissue on the top of your front teeth.
Place one hand on your belly just below your ribs and the other on your chest
Take a deep, slow breath from your belly, and silently count to 4 as you breathe in through your nose
Hold your breath, and silently count from 1 to 7
Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8
Repeat the cycle 4 times
Notice how you feel at the end of the breathing exercise
Benefits
Studies suggest that 6 weeks of practicing pranayamic breathing, or breathing that focuses on controlling breath movement, does have a positive effect on a person’s heart rate variability. Bringing the heart rate down correlates with decreased stress and decreased anxiety. Over time and with practice, the benefits of 4-7-8 breathing become more prominent. Other benefits include:
Reduces anxiety and can help during panic attacks
Helps you fall asleep if done before bed
Assists with managing stress
Reduces the symptoms of asthma in children and adolescents
Can reduce hypertension
Can improve the symptoms of migraines and headaches
Can help with mental alertness
A Few Other Things to Know
If you are new to breathing techniques, or holding your breath is difficult, you can start with belly breathing. This is easy to do and very relaxing. Sitting or laying down, put one hand on your belly and the other on your chest as in 4-7-8 breathing technique. Take a deep breath in through your nose, and let your belly push your hand out. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in and use it to push all the air out. This can be repeated 3 - 10 times.
There are several apps out there to assist with reminders and breathing techniques if you need guided support. I personally have used HeadSpace and Breathe and both are helpful.
