Description
The 4-7-8 Breathing Technique, also known as the “Relaxing Breath,” is a method developed by Dr. Andrew Weil. It’s a simple yet powerful breathing exercise that involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This pattern is designed to reduce anxiety, help people to fall asleep faster, and manage stress responses.
Benefits
- Promotes Relaxation: Helps to quickly calm the nervous system, aiding in relaxation.
- Improves Sleep: Can be particularly effective in helping people fall asleep quicker.
- Reduces Anxiety: Slows down the heart rate and promotes a state of calm, reducing feelings of anxiety.
- Enhances Focus: The rhythmic pattern of breathing can help improve concentration and mental clarity.
- Stress Management: Aids in managing stress by shifting the body’s focus from stressors.
Steps
- Find a Comfortable Place: Sit or lie down in a quiet, comfortable space.
- Prepare for the Exercise: Close your eyes and take a deep breath in and out to prepare.
- Inhale for 4 Seconds: Inhale quietly through your nose for a count of 4.
- Hold the Breath for 7 Seconds: Hold your breath for a count of 7.
- Exhale for 8 Seconds: Exhale completely through your mouth, making a whoosh sound, for a count of 8.
- Repeat the Cycle: Repeat this cycle for four full breaths. As you get more practiced, you can increase up to eight cycles.
Research
- An overview of Controlled Breathing Practices and their Effects on the Nervous System from the National Library of Medicine (Link to Study).
- Research on The Effects of Diaphragmatic Breathing on Attention, Negative Affect, and Stress which also highlights the benefits of controlled breathing from the Journal of Psychophysiology (Link to Study).
Important Note
While the 4-7-8 Breathing Technique is generally considered safe, it’s important to practice it in a comfortable and secure environment. If you have any health concerns such as respiratory conditions, it is advisable to consult with a healthcare provider before starting this or any new breathing exercise.
The wellness exercises and content provided on this website are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare professional before beginning any new exercise regimen, and never engage in these practices in environments where loss of consciousness could lead to injury. Tactical Pause is not liable for any harm or injury resulting from the use of information provided herein.