What is 4-7-8 Breathing?

What Is the 4-7-8 Breathing Technique?

The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. It’s based on an ancient yogic technique called pranayama, which helps practitioners gain control over their breathing.

When practiced regularly, it’s possible that this technique could help some people fall asleep in a shorter period of time.

What is the process of the 4-7-8 breathing technique?

The goal of breathing exercises is to put the body in a deeply relaxed condition. Your body can rehydrate its oxygen supply by performing specific patterns that entail holding your breath for an extended amount of time. Techniques like 4-7-8 can increase the amount of oxygen reaching your organs and tissues from the lungs outward.

The fight-or-flight response we experience when we are stressed can be controlled by relaxation techniques, which also assist in restoring equilibrium to the body. This is especially useful if anxiety or worries over today's events or potential tomorrow events are keeping you up at night. We may be unable to get a good night's sleep due to racing thoughts and worries.

As you lie down at night, the 4-7-8 approach compels your mind and body to concentrate on controlling your breath rather than reliving your problems. Its supporters assert that it helps calm agitated nerves or ease a pounding heart. It has also been called a "natural tranquillizer for the nervous system" by Dr. Weil.

The general idea of 4-7-8 breathing is comparable to techniques like:

• Alternate nostril breathing involves breathing in and out of one nostril at a time while holding the other nostril closed.
• Mindfulness meditation encourages focused breathing while guiding your attention to the present moment.
• Visualization focuses your mind on the path and pattern of your natural breathing.
• Guided imagery encourages you to focus on a happy memory or story that will take your mind off your worries as you breathe.

People experiencing mild sleep disturbances, anxiety, and stress may find 4-7-8 breathing helpful for overcoming distraction and slipping into a relaxed state.

Over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful. It’s said that at first, its effects aren’t as apparent. You might feel a little lightheaded the first time you try it. Practicing 4-7-8 breathing at least twice per day could yield greater results for some people than for those who only practice it once.

How to do it

To practice 4-7-8 breathing, find a place to sit or lie down comfortably. Be sure you practice good posture, especially when starting out. If you’re using the technique to fall asleep, lying down is best.

Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the practice. It takes practice to keep from moving your tongue when you exhale. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips.

The following steps should all be carried out in the cycle of one breath:

• First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.
• Next, close your lips, inhaling silently through your nose as you count to four in your head.
• Then, for seven seconds, hold your breath.
• Make another whooshing exhale from your mouth for eight seconds.
• When you inhale again, you initiate a new cycle of breath. Practice this pattern for four full breaths.

The held breath (for seven seconds) is the most critical part of this practice. It’s also recommended that you only practice 4-7-8 breathing for four breaths when you’re first starting out. You can gradually work your way up to eight full breaths.

This breathing technique shouldn’t be practiced in a setting where you’re not prepared to fully relax. While it doesn’t necessarily have to be used for falling asleep, it can still put the practitioner into a state of deep relaxation. Make sure you don’t need to be fully alert immediately after practicing your breathing cycles.

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