Life is full of challenges that can sometimes feel overwhelming. Whether it’s stress from a tough day, the pressure of a demanding task, or even trouble falling asleep at night, these struggles can take a toll on your well-being. Fortunately, there’s a simple yet powerful tool that can help you navigate these difficulties: a breathing technique often referred to as the relaxing breath. This article will explore how this method can help you manage stress, find calm, and improve your overall sense of balance.
Please note: The content provided here is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor or a qualified healthcare provider for guidance regarding your health and medical concerns.
Rooted in the principles of Pranayama, a traditional yogic breathing practice, the 4-7-8 breathing technique gained widespread recognition after being popularized by Dr. Andrew Weil in 2015. This simple yet effective method has become a valuable tool for many individuals seeking to manage stress, anxiety, and other challenges in their daily lives. The technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling slowly for 8 seconds. This specific rhythm is believed to help regulate the body’s autonomic nervous system, promoting a sense of calm and balance.
According to Dr. Weil, the 4-7-8 breath is the ultimate portable stress-relief tool. It works quickly to induce relaxation, requires no special equipment, and can be practiced anytime, anywhere. Whether you’re dealing with a stressful situation, struggling to unwind, or simply need a moment of peace, this technique offers a practical and accessible way to restore calm and clarity.
Step-by-step guide to practicing 4-7-8 breathing
The 4-7-8 breathing technique can be practiced in any position, but when you’re first learning, it’s best to sit with your back straight to ensure proper posture. Throughout the exercise, keep the tip of your tongue pressed against the ridge of tissue just behind your upper front teeth. If this feels uncomfortable, you can slightly purse your lips and exhale through your mouth around your tongue. Here’s how to practice the technique, as outlined by Dr. Andrew Weil:
- Exhale completely through your mouth, making a soft “whooshing” sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale fully through your mouth, making the same “whooshing” sound, to a count of eight. This completes one breath cycle.
Repeat this process three more times, for a total of four breaths. With practice, this technique can become a quick and effective way to calm your mind and body, no matter where you are.
The 4-7-8 breathing technique promotes relaxation by directly influencing the autonomic nervous system, which regulates essential functions like heart rate, digestion, and breathing. By counteracting stress and fostering calmness, this method offers a scientifically grounded approach to relaxation. Here’s how it works:
When you inhale deeply for four seconds, it activates the parasympathetic nervous system, triggering the body’s natural relaxation response. Holding your breath for seven seconds allows oxygen to circulate more effectively while increasing carbon dioxide levels, which further quiets the mind. Finally, exhaling slowly for eight seconds helps lower your heart rate and reduces the fight-or-flight response, leaving you feeling calm and at ease. Together, these steps create a powerful tool for achieving peace and relaxation.
What are the benefits?
© Medium69, Jmarchn / Wikimedia Commons, © CC BY-SA 4.0, © drobotdean / Freepik
According to Othership US, practicing the 4-7-8 breathing technique offers seven key benefits:
- Improves Sleep: The 4-7-8 method is widely used to help people fall asleep by relaxing the body and calming the mind. It’s particularly helpful for those with insomnia, as a 2015 study found that slow breathing reduces vagal activity, making it easier to drift off.
- Relieves Stress and Anxiety: This technique is effective in reducing anxiety. A 2018 study showed that controlled breathing activates the parasympathetic nervous system, which helps ease stress and promote calmness.
- Calms Panic Attacks: By reducing stress and anxiety, the 4-7-8 method can help alleviate symptoms of panic attacks, making it a useful tool during moments of intense emotional distress.
- Improves Breathing: The technique encourages slow, deep nasal breathing, which can enhance respiratory function. A 2019 study found that it helped reduce breathing difficulties in patients with COPD, suggesting it can improve overall breathing efficiency.
- Lowers Blood Pressure: By promoting relaxation, the 4-7-8 method can help reduce blood pressure. A 2023 scoping review highlighted that slow breathing exercises are a non-pharmacological way to manage hypertension, supporting its use for heart health.
- Helps Manage Food Cravings: If you struggle with food cravings, this technique may help. A 2017 pilot study found that slow-paced breathing delayed hunger, leading experts like Dr. Weil to recommend it for craving control.
- Controls Emotional Responses: A 2017 study revealed that diaphragmatic breathing, like the 4-7-8 method, improves focus, reduces negative emotions, and lowers cortisol levels. This suggests it can enhance mental clarity and emotional well-being.
These benefits make the 4-7-8 breathing technique a versatile and effective tool for improving both physical and mental health.
Diaphragmatic breathing (DB) has demonstrated several potential health benefits. It has been shown to enhance exercise capacity and respiratory function in patients with chronic obstructive pulmonary disease (COPD). Additionally, it may help reduce stress, manage conditions like eating disorders, chronic constipation, hypertension, migraines, and anxiety, and improve the quality of life for individuals dealing with cancer or gastroesophageal reflux disease (GERD).
Furthermore, DB can boost cardiorespiratory fitness in patients with heart failure. However, its overall effectiveness in clinical settings remains unclear due to the limited quality and scope of existing research. More robust studies are needed to fully understand its therapeutic potential.
To begin incorporating the 4-7-8 breathing technique into your daily routine, start with four cycles of 4-7-8 breathing twice a day to build familiarity. As you grow more comfortable, you can gradually increase to eight cycles per session. If you’re using this technique to help with sleep, you may find yourself falling asleep before completing the cycles—this is completely normal. Consistent daily practice will help you experience the full benefits of this method.
Important Caution: The 4-7-8 technique can induce deep relaxation and drowsiness, so always practice it while sitting or lying down to avoid dizziness. If you have respiratory conditions or other health concerns, consult your doctor before starting this or any new breathing practice.
Dr. Olivia Hsu Friedman, a practitioner of acupuncture, herbal medicine, and traditional Chinese medicine at Amethyst Holistic Skin Solutions, recommends breathwork as a valuable tool for managing stress, particularly for those with eczema.
“The 4-7-8 breathing technique can be especially helpful on nights when sleep feels out of reach—whether due to itching, feeling overheated, or a racing mind,” Dr. Friedman explains. “Rather than lying awake and watching the clock, this method helps lower your heart rate and blood pressure, creating the ideal conditions for your body to relax and fall asleep.”
She also emphasizes the inevitability of stress in life, whether or not you have eczema. “Living with eczema has taught me some of the most important lessons about stress management,” Dr. Friedman adds. “It pushed me to transform stress into positive habits, which have benefited me in countless ways throughout my life.”
Some Reddit users share their personal experience with the said technique.
- I wanted to share my experience: for the past couple of years, I’ve dealt with mild anxiety, anticipatory worry, and stress in certain situations. I’ve tried various methods—like meditation, cold showers, physiological sighs, and the Wim Hof Method—but nothing has helped me as much as the 4-7-8 breathing technique.
- I follow Dr. Andrew Weil’s recommendation (you can find his guide on YouTube: “Dr. Weil explains how to do his 4-7-8 breathing technique”) and practice 4–8 cycles in the morning and 4–8 cycles before bed. After just four weeks of consistent practice, I’ve seen immense benefits. I highly encourage everyone to give it a try. Thank you for reading, and I wish you all a wonderful life. © Cptnerolol / Reddit
- As both a practitioner and facilitator of breathwork, I can confidently say that certain styles of breathwork have had profoundly positive effects on my life. While there have been a few instances where it didn’t feel particularly helpful, the majority of my intentional practice has been deeply transformative.
- I’ve used the 4-7-8 breath for years to manage anxiety and reduce cravings. I’ve also participated in small group and online breathwork sessions, where I’ve been able to explore my emotions and process challenging experiences, supported by guided breathing practices and group encouragement.
- As a facilitator, I’ve witnessed a wide range of experiences—from people feeling “nothing” to those describing profound moments of connection with “life energy” and everything in between.
- I truly believe that breathwork, when practiced with intention, resources, and support, has the power to shift how you experience emotions and provide new perspectives on how you respond to life’s challenges. While no practice is ever “perfect,” when approached with a positive mindset and the right guidance, breathwork can be an incredibly powerful and transformative tool. © ECWAMMP / Reddit
The effectiveness of this breathing technique can be inferred from the information provided above. Its benefits for sleep quality, managing stress and anxiety, and even health impacts like digestion were found to be helpful. You may start practicing it as a relaxation method; just keep in mind the cautions and considerations to be aware of.
Preview photo credit brightside.me
