Ashima Sharda Mahindra • 30 Jul 2024
What Is the 4-7-8 Breathing Technique To Instantly Relieve Stress and Anxiety?
This technique helps relieve stress to help your body relax by holding your breath for a certain time, which allows it to replenish oxygen
If you suffer from stress and anxiety, your breathing pattern changes making you take small, shallow breaths with the help of your shoulders rather than your diaphragm to move air in and out of the lungs. Stress leads to an imbalance of gases in your body.
And so, to help you gain control you must follow the 4-7-8 breathing technique which is designed to intentional breathwork that helps calm your mind and body. Popularized in 2015 by integrative medicine specialist Dr. Andrew Weil, the technique is a yogic practice of pranayama which focuses on breathing.
How does the 4-7-8 breathing technique work to relieve stress?
This technique helps relieve stress to help your body relax by holding your breath for a certain time, which allows it to replenish oxygen. From the lungs outward, techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost.
According to Healthline, the 4-7-8 technique forces your mind and body to focus properly on regulating your breath, rather than replaying your worries when you lie down at night. It is claimed that this kind of breathing can soothe a racing heart or calm frazzled nerves.
How to practice 4-7-8 breathing?
To practice 4-7-8 breathing, it is important to sit or lie down comfortably. Make sure to practice good posture. Firstly, start by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth – this will be followed throughout your practice. Exhaling during 4-7-8 breathing is a lot easier for some people when they purse their lips.
The following steps should all be carried out in the cycle of one breath:
- Make a whooshing sound by keeping your lips apart and exhaling completely through your mouth
- Then, slowly close your lips and inhale silently through your nose while counting four
- Now, for seven seconds try to hold your breath
- Make another whooshing while exhaling from your mouth for eight more seconds.
What are the benefits of 4-7-8 breathing?
Not just for relaxing and reducing stress, this breathing technique also helps in various other ways, including:
Calming your mind
Since it is repetitive, the 4-7-8 breathing helps with calming distractions to your racing mind. It also helps you focus.
Reduces stress and anxiety
When you are stressed, your body goes into overdrive making you feel low, along with a fast-beating heart, shallow breathing, and other telltale signs like sweaty hands and an upset stomach. And so, the 4-7-8 breathing can play a huge role in activating your parasympathetic nervous system and helping you to shift back toward tranquility.
Helps you sleep
Apart from helping you calm your mind and reduce your anxiety; this breathing exercise is associated with providing you a good night’s sleep but slowing the heart rate and blood pressure levels.