How to Use the 4-7-8 Breathing Exercise
Breathing exercises are a powerful way to help individuals cope with stress, relax, or simply give the mind and body a bit of pause in moments of difficulty. Research has suggested mindful breathing can help reduce psychological stress, and there are many different ways to practice mindfulness of the breath. The 4-7-8 breathing method is one way we might investigate mindful breathing in moments of difficulty.
Benefits of Breathing Exercises
Breathing exercises and deep breathing are linked to several health benefits, including lower blood pressure, increased immune function, and less anxiety and depression according to Harvard Health. With practice, deep breathing may help you to:
Reduce feelings of stress
Reduce feelings of anxiety
Lower blood pressure
Slow the heart rate
Improve focus
Promote better sleep
Boost the immune system
I’ve found in my own life that practicing mindful breathing helps me to pause a bit more in moments of difficulty, allowing me to respond rather than react. Whether I practice in the morning, evening, or during the day, breathing deeply helps me center myself and my attention, bringing more present-time awareness to my body and mind.
The 4-7-8 Breathing Method
The 4-7-8 method is a structured way to practice deep breathing. Related to the ancient Indian wellness practice of Pranayama, this exercise helps you to lengthen your exhales. According to Daniel Craighead, an assistant research professor in the department of integrative physiology at the University of Colorado Boulder, extending the exhale can engage the vagus nerve and parasympathetic nervous system, calming the so-called “fight-or-flight” response and calming the mind and body.
The basis of pranayama practice, as with the 4-7-8 method, is to control the breath in regardes to inhalation, retention, and exhalation. The 4, 7, and 8 are the amount of seconds we hold the breath. Here are some steps you can follow:
Begin by finding a comfortable position in which to sit. Ideally you can sit up fairly straight if you are able, but any position you are able to take will do.
You may try breathing with the tip of the tonge on the ridge of your gums, behind your upper front teeth. You also might try fully relaxing the mouth and tongue as much as you’re able.
Slowly inhale through your nose, filling your lungs and belly as you count to 4.
Hold your breath for a count of 7.
Slowly release your breath through your mouth while counting to 8.
Repeat as many times as you’d like!
You might try this practice in the morning or during your day. You can also do a few rounds of 4-7-8 breathing before bedtime to help relax the body and nervous system. I recommend trying this practice two times a day (morning and night) and checking in to see how it is working for you after a week!
Things to Remember
With any breathing or mindfulness practice, the mind is going to wander at some point. When the mind wanders, simply bring your attention back to the breath. There’s no need to figure anything out in this moment, solve any problem, or engage with the thinking mind. Just leave it be and gently bring your attention back to the breath as many times as necessary.
It is also worth noting that this practice is not a cure-all. Be sure to reach out for support from a professional if you feel your anxiety or stress is getting in the way of your daily life. Although the 4-7-8 practice can be a beneficial tool for many, it may not work for all!
Finally, bring some quality of kindness or gentleness to the practice. If you are too firm or stressed with the practice, it may not be as beneficial. Make an attempt to relax, smile to yourself, and be gentle as much as possible.