Are you feeling stressed lately? Is it becoming difficult to unwind at the end of the day? Don’t feel overwhelmed, as you’re not alone. Also, understand that there are various techniques, such as the 4-7-8 breathing technique, to help you calm down in just a few moments. Whether you’re fighting anxiety or preparing for a peaceful sleep, this technique will help reduce stress and insomnia. Inspired by ancient yoga practices, the structured 4-7-8 pattern shifts your mind from a state of stress to tranquillity. Let us dive deeper into this relaxation technique and read more about its benefits.
What Is the 4-7-8 Breathing Technique?
Dr. Andrew Weil invented and popularised the 4-7-8 breathing technique, which is a famous and effective way to relax and get rid of stress. It comes from the old yogic breathing exercises, like pranayama, that affect both the mind and the body. As per a recent survey, a 4-7-8 breathing exercise provides the required oxygen support to organs and tissues and helps to expel CO2. It is based on taking four deep breaths, keeping them for seven counts, and then letting them out for eight counts. This technique shifts the body from “fight or flight” responses to a state of tranquillity and calm.
How Does the 4-7-8 Breathing Technique Work?
To practice the 4-7-8 breathing technique, begin by sitting or lying down comfortably. Use this convenient tool to manage stress and anxiety and promote restful sleep. This structured breathing rhythm signals the nervous system to relax and unwind. Moreover, it activates the parasympathetic nervous system, which allows the body to rest and digest. Regularly practicing the 4-7-8 breathing technique benefits short-term and long-term wellness.
The Benefits of the 4-7-8 Breathing Technique
The 4-7-8 breathing technique is an effective practice for stress and anxiety management. With regular practice, you can achieve abundant benefits such as calmness, reduced stress levels, restful sleep, and better cognitive levels. Below are the top 4-7-8 breathing technique benefits:
1. Anger management
In moments of anger, the 4-7-8 method can be a game-changer and instantly calm you down.
2. Reduced stress and anxiety
Say goodbye to excessive levels of stress and anxiety accumulated from personal and professional lives by practicing this calming method regularly.
3. Improved blood pressure and heart rate variability
While modern medicine is advanced enough, there is no better cure for chronic diseases than age-old methods such as breathing exercises, mindfulness and meditation.
4. Improved heart and lung function
Breathing deeply for a few minutes is like working out in the gym. Good for the heart and clears out the respiratory system.
5. Reduced migraine headaches
No more severe headaches as you heal your nervous system and let go of all the worries.
6. Balance hormones
Cortisol, i.e. stress hormones, play a major role in creating an imbalance in the hormones and a few minutes of breathing can cure it.
7. Promotes Deeper sleep
Insomnia patients can swear by this effective breathing practice to get a restful, peaceful sleep.
8. Better emotional regulation
Learn to control your emotions as you detach from your thoughts using the 4-7-8 breathing technique.
A 2017 study revealed that deep breathing may help reduce stress and anxiety levels. This proves that it goes beyond momentary relief, aiding chronic illnesses such as insomnia, lowering blood pressure, and improving cognitive function. It is also helpful in reducing cortisol and balancing the hormonal function in the body.
Step-by-Step Guide to Performing the 4-7-8 Breathing Technique
Achieve your mental and physical well-being by following the 4-7-8 breathing technique for enhanced relaxation:
Step 1: Find a comfortable position to sit or lie down.
Step 2: Place the tip of your tongue against the roof of your mouth and keep it there throughout the exercise.
Step 3: Now, deeply inhale through your nose for a count of 4 and allow your chest and abdomen to expand.
Step 4: Next, hold your breath for 7 seconds. Notice how your body feels during this phase.
Step 5: Exhale completely through your mouth for 8 seconds.
Step 6: Repeat this entire cycle 4-5 times for optimal results. Practice it regularly to experience deep relaxation.
This breathing technique helps regulate your nervous system, relax your mind, and prevent chronic diseases such as heart disease, hormonal dysfunction, and high blood pressure.
When and How to Use the 4-7-8 Breathing Technique
Practicing the 4-7-8 breathing technique is most beneficial when used correctly throughout specific times of the day. Let us go through some of the ideal schedules to practice it:
• Before Bed
The 4-7-8 breathing technique is the most effective before bed as it allows you to unwind after a busy day. Incorporate it into your nighttime routine to transition your body from a state of tension to relaxation. Create a peaceful environment with dim lighting, soothing music, and aromatic fragrances (candles, pillow mists, or diffusers) to amplify its effects.
• During Moments of Stress
During stressful and anxious times, turning to the 4-7-8 technique promotes grounding and relaxation. The rhythmic breathing pattern helps activate the parasympathetic nervous system. You can utilize apps such as mybeingwell.me to practice a few moments of mindfulness and center yourself.
• Daily Meditation Routine
Incorporating the 4-7-8 breathing technique into your daily mindfulness practices. With regular practice, you can avail multiple long-term benefits, such as improved cognitive skills, stress reduction, reduced blood pressure, and restful sleep.
• Combining with Other Relaxation Techniques
Pair it with other relaxation techniques, such as progressive muscle relaxation, yoga, journaling, and gratitude practice. It allows the release of excessive emotional stress or any residual tension.
Common Mistakes to Avoid When Practising the 4-7-8 Breathing Technique
As a beginner, it is necessary to be mindful of the common mistakes that can reduce its effectiveness. Here are a few things to avoid and quick tips to make the most of the technique:
- Holding the Breath for Too Long: It is advised to follow the sequence in the right order. If you are not used to controlled breathing or holding your breath for 7 seconds feels uncomfortable, try shortening it to 4-5 seconds. Gradually work up to 7 seconds as per your feasibility.
- Over-Stressing on the Process: While the breathing technique is focused on counting each phase, stressing over it can have a reverse effect on your health. The aim of practicing the 4-7-8 breathing technique is to elevate stress and promote calmness. Thus, it’s recommended to breathe as steadily as you can while keeping the focus on relaxation.
- Swift Breathing or Forced Exhale: Don’t be in a rush! Breathing exercises are all about living in the moment and finding your center. Take your time, and allow your exhale to be as gentle as possible.
Conclusion:
Now that you know everything about the 4-7-8 breathing technique benefits, it’s time to get going and relax those muscles. You deserve a relaxing time after a day of hustle, and this technique is here to help you achieve the utmost relaxation. A calm nervous system, reduced stress and anxiety, balanced emotions — it’s now possible with the mywellbeing.me app. The comprehensive platform provides guidance for holistic health and wellness, designed to support hectic lifestyles and achieve overall wellness.
Frequently Asked Questions
For best results, it is advised to practise the 4-7-8 technique twice a day regularly. Create a routine for morning and nighttime or practise the breathing technique during stressful moments.
Yes, the 4-7-8 method is an effective way to signal your nervous system that it’s time to unwind, which can help you fall asleep faster.
Yes, the breathing technique inspired by ancient yoga practices is safe for everyone. However, it’s advised to consult a healthcare professional if you’re dealing with respiratory or heart conditions.
While the technique is designed for long-term benefits, it also results in short-term advantages by immediately relaxing the nervous system.
Author’s note
Thank you for taking the time to focus on your well-being and for being your own cheerleader in this journey called life. I truly appreciate you for choosing to invest in yourself today, and I’m honored that you spent a part of your day here. Remember, every small step you take matters, and you’re doing an amazing job. Keep going—you’ve got this!
