In this article, learn how to practice the 4-7-8 breathing technique and what benefits can be enjoyed when it is woven into your daily rituals.
We regularly share breathing techniques on our website as they are powerful tools for enhancing well-being, reducing stress, and cultivating resilience. One popular technique is the 4-7-8 breathing method. This originates from ancient yogic practices brought to the west by Dr. Andrew Weil, a renowned holistic medicinal expert. This technique offers a simple yet profound way to bring calm and balance into your life.
History of the 4-7-8 Method
The 4-7-8 technique has its roots in the ancient practice of pranayama, a yogic breathing practice. Pranayama has been practiced for thousands of years in and is aimed at harmonizing the body and mind through breath control. Dr. Andrew Weil adapted these age-old principles into easily accessible, contemporary format, which resulted in their popularization throughout the western world of wellbeing.
Benefits of the 4-7-8 Method
The 4-7-8 breathing technique activates the parasympathetic nervous system resulting in increased relaxation and reduction of stress.
Here are some of the key benefits:
Reduction of Anxiety and Stress: By slowing the breathing and prolonging the outbreath, this technique helps to down regulate fight/flight and activate the relaxation response. This can significantly reduce levels of anxiety.
Improved Sleep: Many people report better quality of sleep after including the 4-7-8 technique as an evening ritual. The calming effects of this practice can help to quiet the mind and encourage the body to rest.
Increased Clarity and Focus: Regular conscious breathing can improve concentration and cognitive function. It increases flow of oxygen to the brain and enhances mental clarity and subsequently productivity.
Improved Emotional Processing: Regular controlled breathing can help you to managing your emotions. It provides an accessible go-to tool for ‘pressing pause’ during moments of heightened emotional stress, encouraging resilience in all situations.
Precautions and Considerations
The 4-7-8 technique is generally safe for most people however, there are a number of factors to consider:
Dizziness: Some people may experience light-headedness when they first begin to practice this technique. This is due to ‘blowing off’ the build-up of carbon dioxide in the lungs that drives you to breathe. It is wise to begin slowly in a safe space where you can sit or lie down and to only practice to the point where the technique feels good.
Medical Conditions: Those with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD) would be wise to consult with a healthcare provider before beginning any new breathing techniques.
Emotional Responses: In rare cases, the deep breathing involved in the 4-7-8 technique can result in suppressed emotions coming to the surface. This can be therapeutic if done in a controlled way with professional support, but it may also be overwhelming if you are alone. If you experience anything like this, stop and then resume your practice in a safe place with someone who can hold space for you.
Try This:
The 4-7-8 breathing technique is straightforward and can be practiced anywhere:
Find a Comfortable Position: Sit or lie down in with your spine straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.
Breathe Out Completely: Begin by exhaling completely through your mouth, making a whooshing sound.
Breathe in Calmly: Close your mouth and inhale through your nose silently to a count of four.
Hold Your Breath: Gently hold your breath for a count of seven.
Breathe Out Audibly: Exhale slowly and completely through your mouth, making a whooshing sound mentally counting to eight.
Repeat: Repeat this cycle three more times.
Conclusion
Incorporating the 4-7-8 breathing technique into your daily ritual can be a powerful way to enhance your well-being and resilience. This easy, accessible and deeply beneficial practice harnesses the power of breath to increase relaxation, improve sleep, and encourage emotional processing. As with any new practice, you are wise to listen to your body and begin slowly and gently, moving at a pace that feels right for you.
Remember that conscious breathing is a way to become truly present. Breath is always accessible in the here and now and we are wise if we make becoming fully conscious and in control, and slowing our breathing in any stressful situation our go-to response.
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