4-7-8 brathing technique

4-7-8 Breathing Technique & Its Benefits

Wellness
Share with the loved ones

This article will cover everything you need to know about 4-7-8 breathing technique which includes what it is, how it works, how to do it, etc.

In a stressful situation, you’ve undoubtedly been told to “take a deep breath.” As it turns out, the cliché has more to it than you may imagine. We spoke with experts about 4-7-8 breathing, a method that can reduce your negative stress reaction in seconds. 4-7-8 breathing, which was inspired by yoga, is more than simply a psychological tool: it may really affect the rate at which your heart beats and increase the effective pumping of blood to various organs and muscles.

What Is 4-7-8 Breathing Technique?

It’s a breathing technique based on pranayama, the branch of yoga that deals with breath control. “4-7-8 is soothing because it prolongs the exhale component of the breathing,” said Dr. Victoria Maizes, executive director of the University of Arizona’s Andrew Weil Center for Integrative Medicine. Extending the exhale calms the body by working with the parasympathetic nervous system (essentially the flip side of the fight-or-flight stress response).

Also check Physical Symptoms Of Stress And Anxiety

How Does 4-7-8 Breathing Technique Work?

Breathing methods are intended to induce profound relaxation in the body. Specific breathing patterns that include holding your breath for an extended length of time help your body to refill its oxygen supply. Techniques like 4-7-8 can provide much-needed oxygen to your organs and tissues from the lungs.

Relaxation techniques also aid in restoring body equilibrium and regulating the fight-or-flight reaction that occurs when we are stressed. This is especially useful if you’re having trouble sleeping because of worry or concerns about what occurred today — or what could happen tomorrow. Swirling thoughts and worries might make it difficult to sleep comfortably.

The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. Proponents claim it can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”

The overall concept of 4-7-8 breathing can be compared to practices 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 who have modest sleep difficulties, anxiety, or tension may find that 4-7-8 breathing helps them overcome distraction and relax.

Proponents of 4-7-8 breathing claim that it gets more powerful with time and with regular practice. It is stated that the effects are subtle at first. The first time you try it, you could feel a bit dizzy. Some people may benefit more from practicing 4-7-8 breathing at least twice per day than those who just do it once.

Also read Best Natural Ways To Reduce Anxiety

Benefits of 4-7-8 Breathing Technique

While there is a lack of research on the 4-7-8 breathing technique specifically, other research shows the benefits of other similar deep breathing exercises.

  • Reduced depression and anxiety. In one study, participants with COPD who practiced controlled breathing techniques experienced reduced symptoms of depression and anxiety.
  • Improved sleep quality. In another study, people with insomnia experienced improved sleep quality after practicing slow, paced breathing exercises for 20 minutes before sleeping.
  • Reduced stress levels. According to the American Institute of Stress, slow abdominal breathing can help reduce stress levels by slowing down your heart rate and lowering blood pressure. Additionally, it helps relax tense muscles and increase oxygen intake, both of which aid relaxation.
  • Improved motor memory. Furthermore, another study showed improved motor memory in a group of 16 participants who practiced a 30-minute session of deep breathing.
  • Improved pain processing. Finally, there is evidence that slow breathing can influence autonomic function and pain processing/perception.

How to Practise 4-7-8 Breathing Technique?

If you want to start this breathing practice but aren’t sure how it’s beneficial know that it’s one of the simplest practices you can master. There are certain unique procedures involved in practicing this form of breathing, so pay attention to the nuances. Here is a step-by-step guide on practicing this breathing method. You may also watch Dr. Weil explain the technique.

Step 1. Find a comfortable spot where you can sit quietly without being disturbed.

Step 2. Gently place your tongue so that it is pressing against the back of your top teeth.

Step 3. Exhale all of the air around your tongue through your open mouth.

Step 4. Close your mouth and then inhale for a count of 4 through your nose.

Step 5. Now, count to seven while you hold your breath.

Step 6. Finally, exhale through your mouth for a count of eight. Make an audible “whoosh” sound as you exhale. Once you have exhaled fully, it should feel as though all of the air has left.

Step 7. Do a total of four cycles, repeating the previous steps.

The more often that you can practice this technique, the more quickly you will notice results. Ideally, according to Dr. Weil, you should practice at least twice a day though you can do it more often if you are so inclined.

Within just a few short minutes, this breathing technique will help activate your parasympathetic response and slow down your heart rate while lowering blood pressure. You can use 4-7-8 breathing in many different instances, including when feeling stressed or anxious before bedtime, which is another great reason why practicing at night. Once you become comfortable with doing four cycles, you can increase to a maximum of eight cycles.

Apps You May Use 

People who are interested in trying breathing techniques but unsure of their ability to self-regulate may wish to use an app to help them. People can find apps for various devices in the Apple and Google Play stores.

For example, Breathe is a free app for Apple products, which helps people practice the 4-7-8 breathing method. Overall, the app has good reviews from people who have installed it. It also includes a feature to set reminders to use it regularly during the day.

A free app called Prana Breath: Calm & Meditate is available from the Google Play store. It helps users practice breathing cycles and different methods of breathing for relaxation.

Conclusion

The 4-7-8 breathing pattern and other breathing methods may provide several possible health advantages, including assisting a person in falling asleep faster and decreasing stress levels.

The sole known negative effect is dizziness. If this happens, the person should either cease utilizing the method or change the length of their breaths.

Apps that remind users to follow the method throughout the day and help them pace their breathing are also available for interested mobile users.

Leave a Reply