4-7-8 Breathing Exercise

What is the 4-7-8 breathing exercise?

The 4-7-8 breathing exercise was developed by American physician Dr. Andrew Weil. Inspired by yogic breathing techniques, it is designed to promote relaxation and reduce stress and anxiety in both body and mind.

Using this exercise activates the parasympathetic nervous system (the calming nervous system), and several studies support that it can promote sleep, calm racing thoughts, reduce stress and anxiety, as well as lower blood pressure and reduce pain.

How to perform the 4-7-8 exercise:

1. Inhale through your nose while counting to 4 to yourself
2. Hold your breath while counting to 7 to yourself
3. Exhale through your mouth while counting to 8

The exercise can be repeated about 4-8 times (repeating it more than that may cause slight dizziness).

Time: 1-4 minutes depending on the number of repetitions. It can be done while sitting or lying down.

NOTE: It is not recommended to perform the exercise while driving, as there is a risk of falling asleep.

Everyday use

The exercise is great if you need to calm down before bed, as it soothes, promotes sleep, and reduces racing thoughts. For some, it is so effective that they fall asleep after just a few breaths.

The exercise can also be used during a break in your day when you feel you need some calm or are feeling anxious or overwhelmed.

The benefits of the 4-7-8 exercise are that it can:

• Reduce stress
• Reduce anxiety
• Reduce pain
• Calm racing thoughts
• Promote sleep and improve sleep quality
• Lower blood pressure

Conclusion

The 4-7-8 exercise is a simple breathing technique that requires little time, yet it influences the parasympathetic nervous system (the calming nervous system) and can help promote sleep and reduce stress, among other benefits.