4-7-8 Breathing
What is 4-7-8 Breathing?
4-7-8 breathing, also known as the "relaxing breath," is a rhythmic breathing technique that involves inhaling for a count of 4, holding your breath for a count of 7, and exhaling for a count of 8. This specific ratio helps to slow your heart rate, increase oxygen intake, and activate the parasympathetic nervous system, responsible for your body's relaxation response.
The History of 4-7-8 Breathing
Dr. Andrew Weil, a renowned integrative medicine physician, popularized this technique in recent years, drawing inspiration from these ancient traditions and adapting them for modern-day needs.
Who is 4-7-8 Breathing Good For?
It's a practice that can benefit virtually anyone seeking to:
Reduce Anxiety & Stress: The rhythmic pattern and extended exhale of 4-7-8 breathing trigger your relaxation response, helping to calm your nervous system and ease feelings of anxiety and overwhelm.
Improve Sleep: Practicing 4-7-8 breathing before bed can help quiet a racing mind and prepare your body for restful sleep.
Manage Cravings & Impulses: The focus required for this technique can help to interrupt patterns of impulsive behavior or cravings.
Enhance Focus & Concentration: By anchoring your attention to your breath and the counting pattern, you can improve your ability to stay present and focused.
4-7-8 Breathing
Video Demonstration
Step by Step Guide to 4-7-8 Breathing
Find a Comfortable Position: Sit upright in a chair with your feet flat on the floor, or lie down on your back.
Prepare Your Breath: Place the tip of your tongue on the ridge of tissue behind your upper front teeth. Keep it there throughout the entire practice.
Begin the Cycle:
Inhale: Inhale quietly through your nose for a count of 4.
Hold: Hold your breath for a count of 7.
Exhale: Exhale completely through your mouth, making a whooshing sound, for a count of 8.
Repeat: Repeat this cycle for at least 4 breaths, or as long as feels comfortable.
Tips for Incorporating 4-7-8 Breathing Into Your Day
The more you practice 4-7-8 breathing, the more easily you can access its calming effects.
Here are a few ideas to seamlessly integrate it into your routine:
Morning Routine: Start your day with a few rounds of 4-7-8 breathing to set a calm and focused tone.
Stressful Situations: Whenever you feel anxiety or stress building, take a moment to pause and practice a few cycles.
Bedtime Ritual: Practice 4-7-8 breathing in bed to quiet your mind and prepare for sleep.
Anytime, Anywhere: The beauty of this technique is its portability. You can practice it discreetly while waiting in line, on public transport, or even during a work break.
Remember:
Focus on the Exhale: The extended exhale is a key element of this technique, so focus on releasing all the air from your lungs.
Be Patient and Consistent: Like any skill, 4-7-8 breathing takes practice. Be kind to yourself and don't get discouraged if you don't feel an immediate shift.
Listen to Your Body: If you feel lightheaded or dizzy, pause the practice and return to your natural breath.
Did You Enjoy This
Breathing Technique?
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