4-7-8 Breathing: A Simple Technique for Stress Reduction

4-7-8 Breathing: A Simple Technique for Stress Reduction

Breathing techniques have long been used as a way to calm the mind and body, reduce stress, and promote relaxation. One such technique that has gained popularity in recent years is the 4-7-8 breathing technique. This technique is simple, easy to learn, and can be done virtually anywhere. In this blog post, we will discuss what the 4-7-8 breathing technique is and how to use it.

What is 4-7-8 breathing?

The 4-7-8 breathing technique is a simple breathing exercise that involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. This technique was developed by Dr. Andrew Weil, a physician who specializes in integrative medicine. Dr. Weil has been using this technique for many years to help people reduce stress and anxiety. By slowing down your breathing and focusing on the counts, you can shift your body out of the "fight or flight" response and into a calmer state. It can also be used as a form of meditation, helping you to stay present and focused in the moment.

How to use the 4-7-8 breathing technique

To use the 4-7-8 breathing technique, find a comfortable and quiet place to sit or lie down. Place one hand on your belly and the other hand on your chest. Take a few deep breaths, and then begin the 4-7-8 breathing cycle. Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this cycle a few times until you start to feel more relaxed and centered.

This technique can be done at any time, but it's especially helpful to do it when you're feeling stressed or anxious. You can also use it before going to bed to help you relax and fall asleep more easily.

Back to blog