A science based 4-7-8 breathing technique for better sleep and anxiety

Express Tribune

22-03-2025

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People often face daily struggles, from stress on bad days to difficulty relaxing or sleeping. A simple yet effective solution exists—the breathing technique, also known as the relaxing breath. This article explores its benefits and how to use it.
Inspired by traditional Pranayama exercises, the 4-7-8 breathing technique was popularized by Dr. Andrew Weil in 2015. This method, which involves inhaling for four seconds, holding the breath for seven, and exhaling for eight, is designed to promote relaxation and ease stress, anxiety, and other challenges. The rhythmic pattern is believed to balance the autonomic nervous system, fostering a sense of calm and serenity.
Dr. Weil describes the 4-7-8 technique as a highly effective, portable stress reliever. It works almost instantly, requires no special equipment, takes little time, and can be practiced anywhere.
While it can be performed in any position, beginners should sit with a straight back. Throughout the exercise, place the tip of your tongue against the tissue ridge just below your top front teeth. If this feels awkward, slightly purse your lips while exhaling around your tongue. Follow these steps, as outlined by Dr. Weil:
• Exhale completely through your mouth, creating a whooshing sound.
• Close your mouth and inhale quietly through your nose while mentally counting to four.
• Hold your breath for a count of seven.
• Exhale fully through your mouth with a whooshing sound to the count of eight—this completes one breath.
• Repeat the cycle three more times, completing a total of four breaths.
The 4-7-8 breathing technique promotes relaxation by influencing the nervous system responsible for heart rate, digestion, and respiration. By counteracting stress, it fosters a sense of calm and balance.
The science behind this method lies in its structured breathing pattern. Inhaling deeply for four seconds activates the parasympathetic nervous system, signaling the body to relax. Holding the breath for seven seconds enhances oxygen flow and increases carbon dioxide levels, which further soothes the mind. Finally, exhaling slowly for eight seconds lowers the heart rate and reduces the fight-or-flight response, creating a state of peace and relaxation.
Benefits of the 4-7-8 breathing technique:
Improves sleep
The 4-7-8 breathing method is widely used to aid sleep by relaxing the body and calming the mind. Many individuals with sleep difficulties turn to this technique, similar to other deep breathing exercises. A 2015 study found that slow breathing reduced vagal activity in insomnia sufferers, supporting the 4-7-8 method as a useful tool for improving sleep.
Reduces stress and anxiety
This technique is also effective in lowering anxiety levels. A 2018 study found that breath control exercises activate the parasympathetic nervous system, reducing stress and anxiety. This supports the 4-7-8 breathing method as a reliable calming technique.
Calms panic attacks
By reducing stress and anxiety, the 4-7-8 breathing technique can help manage panic attacks. It is recommended as a tool to ease symptoms associated with panic attacks, stress, and anxiety.
Enhances breathing efficiency
The technique promotes slow, deep breathing through the nose, which can improve respiratory function. A 2019 study found that it helped reduce breathing difficulties in COPD patients, suggesting it may enhance overall lung efficiency.
Lowers blood pressure
By promoting relaxation, this method can help regulate blood pressure. A 2023 scoping review on slow breathing exercises found that they serve as a non-pharmacological approach to lowering blood pressure, supporting heart health.
Manages food cravings
For those struggling with food cravings, the 4-7-8 breathing technique may help. A 2017 pilot study found that slow-paced breathing delayed hunger in participants, leading experts, including Dr. Andrew Weil, to recommend it as a tool for managing cravings.
Controls emotional responses
This technique can improve mental and emotional well-being. A 2017 study found that diaphragmatic breathing enhanced attention, reduced negative emotions, and lowered cortisol levels, the stress hormone. Participants experienced better focus and emotional balance.
How to get started
To integrate the 4-7-8 breathing technique into your routine, start with four cycles twice a day. As you become more comfortable, gradually increase to eight cycles per session. If using it for sleep, you may drift off before completing the exercise. Regular practice enhances its effectiveness over time.
Caution: This technique induces deep relaxation and drowsiness, so it should only be performed while sitting or lying down to prevent dizziness.
Individuals with respiratory issues or other health concerns should consult a doctor before beginning.The content is only for informational purposes and not a substitute for medical advice and doctor's assistance.
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