4-7-8 Breathing Technique – Wellness

I was first introduced to the 4-7-8 Breathing Technique after watching a video of Dr. Andrew Weil describing it online. I followed along with his guided demonstration and I immediately noticed the tension settle out of my body. My shoulders must have been shrugged up to my ears because it felt as though they dropped several inches back into a relaxed posture.

 

Over the past several years, I have made an effort to incorporate meditation or mindfullness into my daily routine. I have downloaded several apps on my phone and often use the guided meditations with serene yoga music. Guided imagery and calming music generally work best to help me disconnect from all the mental chatter. However, I often find myself easily pulled away by my thougths and don’t even realize that I’m no longer connected to my breathe until several minutes have passed. When I find it difficult to really follow the guided meditations, the 4-7-8 breathing or relaxing breathe gives me an immediate calming affect.  

Dr. Weil describes it as “a natural tranquilizer for the nervous system”.  I would have to agree.  It is often suggested to use this technique before bed to help with sleeplessness due to anxiety.  I myself have struggled with anxiety and I can attest that it works. The technique requires you to focus on regulating your breath in such a specific way that it leaves little room for passing thoughts or distraction.

To perform the technique you want to be seated or lying in a comfortable position paying attention to your posture when seated. You genlty place the tip of your tongue on the roof of you mouth behind your front teeth and keep it there during the exercise.

• To begin, part your lips and expell all the air out of your lungs with a whoosing sound
• Next close your lips and quietly inhale through your nose counting to 4 in your head
• Then hold your breath for 7 counts
• Last exhale through your mouth with the same whoosing sound for a count of 8

Repeat the pattern for 4 full breaths. When starting out, only complete 4 breaths and gently work you way up to 8 over time.  I recommend using this practice in a space where you can fully relax and decompress.  

While it has been a great technique before falling asleep or during my morning meditation, I have also found it useful when I’m just feeling anxious or tense.  If I need a reset, I often excuse myself to the bathroom or even when I’m sitting in my parked car and practice 4 breaths. It amazes me how often I hold my breath when I’m stuck in my thoughts.   This technique requires so much focus and breath awareness that it literally feels like it pauses the world around you and gives you a reboot.  I feel recentered and balanced after and I can feel that my heart rate has calmed in the process.

I have added a link of Dr. Weil explaining the technique.  It really helps to fully understand how the technique works.  I hope it offers you the same calm and relief it has for me.

https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/