4-7-8 Breathing is a deep breathing technique developed by Andrew Weil, M.D., that helps to manage stress and reduce anxiety.
We all know what it means to be stressed out. We feel anxious, panicked, irritated, angry, hopeless and overwhelmed. We struggle to find energy and motivation because we’re chronically tired. We struggle to relax and switch off because we’re chronically wired.
It’s a nasty cycle, which has serious long-term health implications.
4-7-8 breathing is designed to break that cycle and offer a long-term defence against stress. According to Dr. Weil, “Of all the techniques that I’ve learned and remedies that I’ve found, it’s the one I’ve got the most positive feedback about. I’ve done it for probably 25 years and I really owe a lot of my health to that”.
The simple technique focusses the mind, alleviates panic attacks and reduces the symptoms of stress. It is intended to lower your stress response over time through daily practice, but can also be used whenever you feel anxious or overwhelmed.
What is 4-7-8 breathing?
4-7-8 is a deep breathing technique developed by Andrew Weil, M.D., who is a world-renowned leader in the field of integrative medicine, and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.
The technique is used to reduce stress and anxiety through focussed breathing. Specifically, inhaling through the nose for a count of four, holding your breath for a count of seven, and exhaling forcefully through the mouth for a count of eight. Four breath cycles must be completed.
4-7-8 breathing, like many contemporary breathwork techniques, is rooted in Pranayama, the ancient Ayurvedic practice of controlling the breath.
The benefits of 4-7-8 breathing
There’s no comprehensive research on 4-7-8 breathing specifically, but similar deep breathing techniques have been shown to promote health in a number of ways. These include:
1. Reduced stress. According to the American Institute of Stress, slow abdominal breathing can help reduce stress levels by slowing down your heart rate and lowering blood pressure.
2. Greater focus and sense of calm. When you feel overwhelmed, the practice of deep breathing focusses your attention and produces a sense of calm.
3. Enhanced memory and mood. Breathing is closely linked to brain function and behaviour. A slow breathing rate can enhance your mood and memory recall.
4. Better digestion. Proper digestion relies on a number of processes that can only function when you are relaxed. Deep breathing helps to calm the nervous system and in turn, stimulate the digestive system.
5. Improved sleep. Deep breathing for 20 minutes before sleep can help to improve sleep quality and alleviate insomnia.
Deep breathing activates the parasympathetic nervous system, which is responsible for relaxation and recovery. In turn, it suppresses the sympathetic nervous system, which is responsible for fight or flight.
You can think of it as promoting a healing state and suspending the action state, which most of us are perpetually caught in.
4-7-8 breathing technique
4-7-8 breathing is a simple technique that can be done almost anywhere, at your desk, in a coffee shop, or on a cushion at home. Try to find a space where you’ll be free from interruption for a while.
When you’re ready:
- Find a comfortable position either sitting or lying down, and soften your gaze.
- Place the tip of your tongue on the ridge of tissue behind your upper front teeth.
- Exhale all the air from your lungs, making a “Whoosh” sound.
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale forcefully through your mouth, making a “Whoosh” sound for a count of eight.
- Repeat for four breath cycles.
4-7-8 breathing tips
4-7-8 breathing may feel strange at first, so don’t worry if you’re not getting the hang of it right away. Continue to practice with these tips in mind and you’ll soon master the technique:
- Find a quiet and comfortable place to practice. The less external stimulation, the better.
- Practice the basic technique twice daily until you’re comfortable with it.
- Make an audible “Whoosh” sound when you exhale.
- Begin with four breath cycles.
- You may feel light headed or dizzy. This is quite common for beginner’s. Sit for a few moments, breathing normally until the dizziness subsides.
- After a month or so, increase to eight breath cycles.
Use 4-7-8 breathing whenever you feel anxious or overwhelmed. It will ease the tension, calm your mind and help you to relax.
Final thoughts
4-7-8 breathing is a powerful technique for managing stress and reducing anxiety. It can be used in stressful situations and as a daily healing practice. The relaxing effects of 4-7-8 breathing can be felt immediately and the long-term benefits such as, reduced heart rate, lowered blood pressure, improved digestion, typically develop over 6-8 weeks of consistent practice.
Give it a try and embrace the waves of relaxation that follow.