How does the 4-7-8 breathing exercise work?
The 4-7-8 breathing exercise activates the parasympathetic nervous system (or the “rest and digest” system), which is responsible for relaxation.
When the parasympathetic nervous system is activated, the sympathetic nervous system is suppressed. The sympathetic nervous system (or the “fight-flight” system) is responsible for the stress response.
In other words, the 4-7-8 breathing technique is designed to tranquilize the nervous system, pull you out of the fight-flight mode, and bring you to a calm state.
How does the 4-7-8 breathing exercise benefit me?
The 4-7-8 breathing technique helps lower heart rate, lower blood pressure, promote sleep, improve digestion, and improve blood circulation.
There is a lack of research specifically about the 4-7-8 breathing technique; however, Verywell Mind indicates research that shows the benefits of similar deep breathing exercises:
- Reduce anxiety and depression;
- Improve sleep quality;
- Reduce stress levels;
- Improve motor memory;
- Improve pain processing.
How do I practice the 4-7-8 breathing exercise?
This practice will take around 1-2 minutes to complete.
- Step 1: You can perform the practice in any position; however, while you’re learning, sit or stand with your back straight.
- Step 2: Gently place the tip of your tongue behind your upper teeth. Keep your tongue here for the entire exercise.
| Tip: Exhaling through your mouth and around your tongue may feel awkward at first; try pursing your lips until this technique feels comfortable. |
- Step 3: Exhale completely through your mouth, making a whooshing noise.
- Step 4: Close your mouth and inhale through your nose for a count of 4.
- Step 5: Hold your breath for a count of 7.
- Step 6: Exhale through your mouth for a count of 8, making an audible “whoosh.” You should feel as though all the air has left your lungs.
- Step 7: This is one breath. Complete steps 4-6 for a total of 4 breath cycles.
You can also watch a video of Dr. Weil, an advocate of this technique, explaining and demonstrating this practice
Important notes about the 4-7-8 breathing exercise.
The speed at which you breathe does not matter. The important part is to keep the ratio of 4:7:8 so that exhalation is twice as long as the inhalation.
This is a noisy practice. Note that you inhale quietly through your nose, but audibly through your mouth.
How often should I practice?
Practice this technique at least 2 times a day every day to reap the long-term benefits of this exercise. Daily voluntary practice can make this technique become involuntary and a strong preventative practice.
However, do not practice more than 4 breath cycles at a time—at least for the first month. After the first month and if you are comfortable, you can increase your practice to a maximum of 8 breath cycles at a time.
When do I practice?
For daily practice, implement this technique into your daily life whenever it works best for you. You can try this technique after you wake up, before you go to bed, or before and after meals.
This technique helps you reach a calm state when you are in a stressful or upsetting situation, so you can use this technique whenever you are feeling stressed, anxious, upset, or trying to go to sleep.
