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Understanding the 4-7-8 Breathing Method

Medically reviewed and edited by Benjamin Domingo, FNP-BC

Breathing techniques have gained popularity as effective methods for alleviating stress and anxiety to improve the overall quality of life.

Many of these techniques are scientifically supported, making them a reliable approach for achieving balance and peace amid the day’s hustle and bustle.

In this article, we’ll take an in-depth look at one of the most popular breathing methods, the 4-7-8 technique.

What is the 4-7-8 Breathing Method?

The 4-7-8 breathing method is a simple technique designed to promote relaxation and stress reduction.

Developed by Dr. Andrew Weil, this technique is based on traditional yogic breathing exercises.

The technique’s name reflects the deep and slow breathing pattern: inhale for four seconds, hold the breath for seven, and exhale for eight.

This specific rhythm is believed to create a balance in the body’s autonomic nervous system to promote a sense of calm and serenity.

The science behind this breathing technique

This technique is based on the principle that controlled breathing can influence the nervous system that regulates heart rate, digestion, and respiration.

Depending on how this system is affected, it can trigger a fight-or-flight response or induce a sense of peace.

The 4-7-8 breathing method usually promotes relaxation and does so in the following ways:

• Inhaling for four seconds: This initial deep inhalation helps activate the rest-inducing parasympathetic nervous system, counteracting stress and guiding the body toward calmness.

• Holding the breath for seven seconds: Holding the breath enhances oxygen delivery to vital organs and increases carbon dioxide levels, which can soothe the mind and deepen relaxation.

• Exhaling for eight seconds: This prolonged exhalation further activates the sympathetic nervous system, reducing the heart rate and promoting relaxation. The slow exhalation is thought to reduce the body's fight-or-flight response and promote calmness.

How to Practice 4-7-8 Breathing

Preparation

Being well-prepared before you start practicing 4-7-8 breathing can help enhance the benefits of this technique. To prepare your body and mind for practice, you should:

• Find a quiet and comfortable place to sit where you won’t be disturbed.

• Ensure that you’re sitting in a relaxed posture that you can maintain for a few minutes. You can also lie flat on your back.

• Take a few moments to relax your body by closing your eyes and becoming more aware of your breathing.

• Take a couple of natural breaths to settle the mind before you begin.

This preparation can help promote focus and take attention away from external distractions.

Method

The 4-7-8 breathing method is fairly simple to do. Follow the steps below to start:

• Begin by letting all of the air in your lungs out through your mouth, making a whoosh sound. This helps to prepare the body for a new breathing cycle.

• Inhale quietly through your nose for a mental count of four seconds.

• Hold your breath for seven seconds. If you initially find this challenging, you can shorten the time slightly, but try to maintain the 4-7-8 ratio as closely as possible.

• Exhale forcefully through your mouth, making a whoosh sound for eight seconds.

• Repeat the cycle a couple of times.

Recommended duration and frequency

Begin with four cycles of the 4-7-8 breath twice a day. This helps your body to get accustomed to the rhythm and effects of the practice.

As you become more comfortable with the technique, you can gradually increase the number of cycles per session up to eight.

If you're using the technique to fall asleep, you might find that you drift off before completing the cycles.

Consistent practice can enhance the benefits of this technique, so make sure that you’re practicing it daily for the best results.

Benefits of the 4-7-8 Breathing Method

Reduced stress and anxiety

One of the most well-known benefits of this breathing technique is its ability to decrease stress and anxiety levels.

By focusing on the breath and specific rhythm of the technique, individuals can shift their attention from stress-inducing thoughts or situations.

The 4-7-8 method also encourages a state of calm by activating the parasympathetic nervous system and counteracting the body’s stress response.

Improved sleep quality

The 4-7-8 breathing technique significantly enhances sleep quality, making it easier to fall and stay asleep.

The technique's calming effect on the mind and body can help prepare you for sleep, by lowering your heart rate and promoting a state of relaxation.

For those suffering from insomnia or disrupted sleeping patterns, incorporating this breathing exercise into your nightly routine may also help promote a healthier sleep cycle.

Enhanced concentration and mindfulness

Regularly practicing the 4-7-8 breathing method can also improve your concentration and mindfulness.

By training your mind to focus on the breath and the counting sequence, you can improve your ability to concentrate on tasks and remain present in the moment.

This state of awareness can improve productivity while helping you avoid common midday concentration slumps.

Regulates the body’s fight-or-flight response

The 4-7-8 breathing method may be effective in regulating the body's fight-or-flight response, a physiological reaction to perceived threats or stress.

By slowing your breaths and focusing on controlled exhalations, this technique can help decrease reactions to stress — such as a rapid heartbeat, heavy breathing, and high blood pressure.

With consistent practice, this technique can help you develop a more balanced response to stress, decreasing your chances of experiencing anxiety and panic attacks.

Tips for Maximizing the Effectiveness of this Technique

Overcoming common challenges

When you start practicing the 4-7-8 breathing method, you may encounter a few challenges that impact the effectiveness of this technique.

Here are some common challenges and tips for overcoming them:

• Difficulty keeping the rhythm: If you find it challenging to maintain the 4-7-8 count, don’t be discouraged. Instead, start with shorter counts and gradually work up to the full duration as your lung capacity and control improve.

• Feeling dizzy or lightheaded: Initially, breathing exercises may cause dizziness or lightheadedness, often due to overexertion or lack of preparation. To prevent this, make sure you're relaxed and comfortable before beginning. If you feel dizzy, stop and return to normal breathing until the feeling subsides.

• Incorporating it into your routine: Initially, it might be challenging to remember to practice the 4-7-8 technique daily. Set a reminder on your phone or establish a specific time each day for practice, such as first thing in the morning. Associating the practice with regular daily activity will help make it a habit, such as doing it before you want to sleep.

Remember that many of these challenges only occur in the initial stages of practicing this deep breathing technique.

As your body adjusts to the method and you get used to doing it every day, it will become easier.

Daily practice

• Like any skill, the benefits of the 4-7-8 breathing technique are most noticeable with regular practice. Here are a few tips to help you build this habit:

• Make it a nonnegotiable part of your day, aiming to practice at least twice.

• Incorporate the 4-7-8 method into your daily routine, using it to calm your nerves before stressful situations or to clear your mind before making decisions.

• Keep a journal about your experiences with the breathing technique.

• Regularly reflect on your stress levels, sleep quality, and overall mood to help you recognize improvements.

Where Can You Learn More About Healthy Wellness Habits?

If you’re looking for holistic ways to improve your quality of life or want to know more about breathing and other relaxation techniques that promote relaxation, LifeMD is here to help.

LifeMD can connect you to a team of medical professionals who can provide information and guidance on how you can create an optimal sleep environment through healthy habits.

Make your appointment today to get started.

Benjamin Domingo, FNP-BC

Benjamin earned his Master’s of Science degree in nursing from The Sage Colleges in New York. He’s driven by his passion to provide top-notch care to his patients so they can achieve and maintain optimal health. In his spare time, Benjamin enjoys volunteering in a clinic for the uninsured, advocating for animal issues, skiing, playing hockey, cycling, and spending time with family.

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