The 4-7-8 Breathing Technique: A Natural Tranquilizer for Stress and Anxiety

 

 

Emotional panic can engulf you at any time, whether you’re at work or at home. If you can’t immediately consult a therapist, go for a walk, exercise in the gym, or take Xanax, you can practice the 4-7-8 breathing technique.

You might wonder how this differs from other breathing exercises or meditation. The 4-7-8 technique is a simple, useful tool for times when you’re feeling particularly anxious or stressed, or having trouble falling asleep.

No special equipment is needed - just your breath. This 12-minute practice helps to release stagnant air in the lungs and restore calm.

What is the 4-7-8 breathing technique?,

The 4-7-8 breathing technique, also known as ‘relaxing breath,’ involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique is based on an ancient yogic practice called ‘pranayama’, which helps control the breath. The aim of this breathing pattern is to reduce anxiety, help people get to sleep, manage cravings, and control or reduce stress. You can practice this technique in four simple steps:

The 4-7-8 breathing technique involves four main steps:

Inhale quietly through the nose for 4 seconds.

Hold the breath for a count of 7 seconds.

Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.

This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.

The durations of these breaths aren’t as important as the ratio of the inhalation breath, breath-hold, and particularly the exhalation breath. The exhalation breath, you’ll notice, is twice as long as the inhalation breath. This allows for the lungs to completely empty of stagnant air, and oftentimes people who have chronic lung disease, particularly those with obstructive lung disease, have a tendency to air trap. This 4-7-8 breathing meditation offers the opportunity to completely exhale.

This exercise acts as a natural tranquilizer for the nervous system,

Unlike typical stress relievers, it may seem subtle when you first try it, but its effectiveness increases with repetition and practice. Practice this at least twice a day, but avoid doing it too frequently. For the first month of practice, limit yourself to no more than four breaths at a time. Later, if you wish, you can increase this to eight breaths. If you feel a little lightheaded the first time you try this breathing technique, don’t worry, it will pass.

The benefits of the 4-7-8 breathing technique include calming anxiety, reducing fatigue, improving stress management, and promoting sleep. You can use this practice anytime you experience stress, such as while driving in traffic, commuting to work, before giving a speech or presentation, during an exam period, when trying to fall asleep, or first thing in the morning. Regular practice of this technique can make a significant difference.

 

How is the 4-7-8 breathing technique different from meditation?,

 

While both practices promote relaxation and mental clarity, they differ in their methods and focus.

The 4-7-8 breathing technique is a specific pattern of deep breathing that involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique can quickly induce a relaxed state and can be a useful tool within a broader meditation practice.

On the other hand, meditation is generally a more comprehensive practice that requires a longer time commitment and more mental discipline. It may involve deep breathing, but it also often incorporates other elements such as mindfulness, visualization, or mantra repetition.

 

Potential Risks,

 

The 4-7-8 breathing technique is generally considered safe. However, some people may experience light headedness, especially when first starting out. If this occurs, it’s recommended to either stop using the technique or modify the length of the breaths. It’s also advised to practice this technique when sitting or lying down to prevent dizziness or falls.

The technique should be avoided if you are pregnant or have a severe medical condition. Remember, it’s always important to consult with a healthcare professional before starting any new health practices.