Panic attacks, stress, and anxiety are serious problems that millions of people face. While they are common dilemmas in life, unfortunately, they are conditions sometimes incurable by countertop medicines. They can greatly affect an individual’s emotional and even physical health. The pressures of work, school, and daily stresses from relationships and personal life can worsen these conditions.

Whether you suffer from mild anxiety or experience panic attacks on a regular basis, there are numerous ways in which you can help yourself feel less anxious and more relaxed. Some of these methods are more obvious than others, but they each have their place when it comes to reducing stress and feeling more at ease.

One of the simplest, most accessible techniques is known as 4-7-8 breathing. Many cultures use this ancient technique to help deal with stress and anxiety. If you struggle with anxiety or know someone who does, read on to learn more about this technique’s benefits and how to practice it effectively. This blog will explain exactly how 4-7-8 breathing can help you manage your anxiety in just a few minutes every day. So, please stick here and learn everything. 

What is the 4-7-8 Breathing Method?

Dr. Andrew Wei, a celebrity doctor, popularly known as the founder and director of the University of Arizona Center for Integrative Medicine, is the one who developed the 4-7-8 breathing method. The breathing is focused on following the pattern, which is 4, 7, and 8. 

As the breathing practice has a specific pattern to follow, a deep focus is a requirement. In particular, it circled around long, deep breaths in and out. Interestingly, rhythmic breathing and ancient yogic technique inspire this breathing practice. 

Besides promoting impressive relaxation levels, Dr. Andrew Wei believes that the 4-7-8 breathing method can also help reduce anxiety, help in sleep, manage cravings, and reduce and control anger responses — you can discover most of the common benefits and advantages of this controlled breathing practice later. Therefore, just keep exploring below. 

How can Individuals Benefit from it?

By breathing deeply and easily, you are doing a tremendous amount of “work” for your body. You’re working against all the environmental stressors and mental strain in our modern world, which can lead to all sorts of health problems. Breathing in a 4-7-8 pattern is one way of practicing deep, slow air to stop it before it gets out of control. It is also a nice and easy way to get your mind down into the breath itself, rather than constantly looking around or at 5 different things. 

Furthermore, the 4-7-8 breathing method is considered a deep breathing technique to calm the body. In particular, it helps to activate your parasympathetic nervous system, which is the body function responsible for controlling your ability to relax and rest. When your parasympathetic nervous system is activated more than your sympathetic nervous system that controls your stress response, you can be calmer and more peaceful than ever. 

Simply put, you can effectively suppress your sympathetic nervous system with the help of the 4-7-8 breathing method. If you don’t like and feel comfortable with being constantly stressed, the relaxation benefit is priceless. Just a little focus on learning and practicing the breathing technique will be worth more than your effort. 

Now, let’s dive into knowing how the 4-7-8 breathing method works. 

How Does the 4-7-8 Breathing Method Work?

With the 4-7-8 breathing method, the breather can experience the divided three phases. Therefore, it takes a relaxing breath to force the mind and body and regulate one’s breath. Others recommend and describe this breathing method as a natural tranquilizer for the nervous system. Luckily, techniques like 4-7-8 might provide an oxygen boost to your tissues and organs from the lungs.

Relaxation practices also help restore the body to balance. Also, it regulates the fight-or-flight response a person feels when stressed. It is particularly helpful when experiencing sleeplessness due to anxiety. For that reason, swirling concerns and thoughts can keep someone from being able to rest well. If you try it, being a little calmer is an evident feeling. 

The 4-7-8 breathing method forces the mind and body to focus on regulating the breath. At the same time, it replays your worries when you lie down at night. Proponents claim it can soothe calm frazzled nerves or a racing heart. In addition, keep a mental count on the three breathwork and phases. Then count during your inhale, count during your hold, and count during your exhale. It is best to perform this while sitting upright during the entire exercise.

Here’s a short guide to easily remember how this breathing method works: 

1. Ensure a comfortable and relaxing position to breathe and not be distracted by anything. You can practice by either lying down or sitting up. 

2. For over the count of 4 seconds, breathe in through your nose. Let your belly expand because of air instead of raising your shoulders. 

3. For a count of 7 seconds, gently hold your breath and remain in your position. 

4. Breathe out through your nose for over the count of 8 seconds. Rather than forcefully exhaling, you must open your mouth slightly to let the air out. You will know you are doing right if you hear a whoosh sound from your mouth and your belly gets smaller. 

5. For effective benefits, repeat the same steps above at least 4 times. Do it at least twice a day. Remember that it is important to follow the correct ratio so you can control the effect on your body. 

What makes the 4-7-8 breathing technique impressive is that you can practice it any time of the day. In fact, if you suddenly feel stressed and anxious by overthinking, you can reduce them by just controlling your breathing to ease your body. 

Since the 4-7-8 breathing method primarily boosts relaxation in the body, you can practice it every night before going to bed, especially if your worries always keep you up late. This breathing exercise can help you have a peaceful and uninterrupted good night’s sleep. Therefore, you can wake up in your best mood. 

Important Tips to Follow When Practicing 4-7-8 Breathing

To help you achieve a peaceful and successful exercise together with experiencing amazing 4-7-8 breathing benefits, following these helpful tips is a must:

Go to a place where others won’t bother you.

Find a quiet place where you will be away from others and where you won’t be disturbed. It’s important that you’ll not get distracted by any noise and other disturbing elements to help you focus. Once you find one, you may begin the 4-7-8 breathing exercise.

Find a comfortable position.

The 4-7-8 breathing exercise is a gentle practice that helps to relax the mind and body. Sit up straight with good posture. Don’t lie down. Just relax your shoulders and let your chest expand before inhaling for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.

Stay focused throughout the exercise.

This exercise helps to clear your mind and focus on the present moment. Focus on your breath as you inhale, hold for 7 seconds, then exhale for 8 seconds. You can freely go as shallow or deep as you like when doing this exercise but try to keep your attention focused on your breath so that nothing else distracts from it. In particular, you must try to ignore your thoughts and just give all your attention to your breathing. 

Have a schedule you can follow.

While it is mentioned above that the 4-7-8 breathing exercise is good to practice at any time of the day, it is still helpful to have a schedule to follow. You never know; you can forget practicing it and miss out on the opportunity. That said, it is important to have visual reminders to feel the 4-7-8 breathing benefits quickly. 

Top 7 Advantages of Practicing Regular 4-7-8 Breathing Exercise

Still undecided about learning and practicing the 4-7-8 breathing method? Well, its several benefits might convince you to consider it positively and worth the effort. So, go have a look below: 

Relieve depression and anxiety

The 4-7-8 breathing technique is a proven method to help reduce depression and anxiety. 4-7-8 is a four-stage breath cycle to help people with anxiety disorders reduce their stress and relax more easily. With its ability to control the parasympathetic nervous system, you can feel more relief within your body. Surely, you will have fewer negative emotions. 

Provides better sleep

Without a doubt, the 4-7-8 breathing technique is a simple way to help people fall asleep easier and wake up feeling more refreshed. If you regularly practice it, the breathing method can help you to stop, slow down, and relax your breath. Also, it can help you regulate your heart rate and increase your rate of metabolism to detoxify your body.

Enhance cognitive development

This breathing is composed of a 4-7-8 controlled pattern, which helps improve motor memory and concentration. In this process, you draw up one breath with your lips pursed. After that, you breathe out through the nose, counting to 7 on each out-breath. Then you take a full 8-count breath in through your nose while holding the contraction of your stomach muscles.

Improve pain processing

This simple breathing exercise can help improve pain processing and control. The 4-7-8 breathing technique reverses the negative “stress release” effect that often accompanies acute or chronic stress. Since you can feel calmer, it makes it easier to improve pain processing. 

Calms panic attacks 

Even just simple controlled breathing can help manage panic attacks. That’s why you can trust that the 4-7-8 breathing technique can effectively calm your body when you are under stress. The good thing about here is that you can also have a peaceful mind for a better approach to things or scenarios that stresses you. 

Lowers blood pressure

Interestingly, the 4-7-8 breathing technique is popular with people with high blood pressure. Of course, the reason is that it is proven to help them lower it. This slow breathing exercise will put your body in a relaxed state and effectively lower your blood pressure. 

Helps manage food cravings

Struggling with food cravings? If so, the 4-7-8 breathing method might help you fight your food cravings. According to studies, this controlled breathing practice can help you have a delayed hunger. So, you might even control your weight to your satisfaction. 

Is There Danger Practicing The 4-7-8 Breathing

One thing is certain; this breathing technique is developed to be beneficial and safe. However, the primary disadvantage of 4-7-8 breathing is it is easy to forget and practice it daily. It can take roughly 30 days to develop if you are a beginner. So, patience is key until this technique becomes a natural part of your daily routine. 

Always remember to begin with four rounds of the 4-7-8 cycle at a time. It will extend regulated breathing that can create dizziness. But by following the pattern strictly, managing anxiety becomes easier. Therefore, practice this technique twice a day or daily and stick to just 4 cycles at a time. 

Definitely, 4-7-8 breathing is not for pregnant or people with severe medical conditions to practice. However, you can always consult your doctor if you have doubts about it. 

How Long It Takes To Notice Effects From 4-7-8 Breathing

Truly, practicing 4-7-8 breathing can be done twice daily or daily. Regular practice can give more noticeable effects. At first, you can feel it slow down the heart rate, create less tense posture, anxiety management, and a clearer mind. After six weeks of consistent practice, you can actually notice significant effects, like lower blood pressure and better sleep. 

Final Thoughts 

Indeed, the potential benefits of the 4-7-8 breathing technique are priceless, considering that you don’t have to pay a fortune to achieve its benefits. With some time and effort, you can live healthier and calmer. What’s more, it is just simple and won’t require you to go through complicated things. This is why we are proud to help people like you learn more about breathwork. 

We are always happy to guide you about different types of breathwork as we are well aware that you can improve your life just by breathing. Sounds fascinating. You can relate to these amazing thoughts about the 4-7-8 breathing method if you experience it firsthand. Don’t settle for just reading; experience it yourself. Worry not; we will guide you well. So, keep in touch with us.

Interested in experiencing breathwork with Regina? Regina holds two virtual breathwork sessions a month that you can access from anywhere in the world. Check out www.breathewithregina.com and join us for a session!