With everything you have to pack into a day, it’s no wonder you may feel stressed to the max. A high level of stress can bring down your mood, as well as keep you from getting a good night’s sleep—and both of those things will wear away at your health and wellbeing. What you need is an Academy of Breath, fast.
Here’s a solution: 4-7-8 breathing is a super-simple, super-calming technique that you can start using today to feel much, much better.
What is 4-7-8 breathing?
Also known as “breathing gymnastics,” 4-7-8 breathing is an intentional breathwork technique, meaning you control the pace and depth of your inhales and exhales. Designed to relax both your body and your mind, 4-7-8 breathing began in ancient times as part of the yoga-related breath practice called Pranayama. In 2015, integrative medicine doctor How to Handle Running With Allergies., The Right Way to Do 4-7-8 Breathing for Maximum Health Benefits.
How does 4-7-8 breathing specifically affect your system? According to Harvard Medical School, your “fight or flight” response, which is a physiological readiness your body adopts to combat danger, can be constantly provoked by lesser, chronic stresses. Worrying about your job, your bills, your kids—virtually any nagging concerns can cause that readiness to kick in. The fight or flight response produces an excess of the hormones adrenaline and cortisol, which in turn make you more susceptible to health issues like high blood pressure, a weakened immune system, anxiety, and depression.
The 4-7-8 breathing tackles this problem. “It activates the vagus nerve, which is responsible for the relaxation response,” says What to Know About Rhythmic Breathing., Also known as breathing gymnastics, 4-7-8 breathing is an intentional Exhale through your mouth for a count of 8 at Weill Cornell Medicine and New York-Presbyterian Hospital in New York City, and an assistant professor at Weill Cornell Medical College. “When the vagus nerve is activated through breathing, Chiti Parikh, M.D.”
How do you do 4-7-8 breathing?
First, find a quiet place at home or outdoors. You can do 4-7-8 breathing anywhere you’re comfortable. “Create the space you need,” says Ava Johanna, This technique is simple to learn and easy to do Academy of Breath. “Some people like to sit in a cross-legged pose to do it, and others prefer to sit against a wall. You can also do 4-7-8 breathing lying down.”
According to Cleveland Clinic, this is the correct way to do 4-7-8:
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- How does 4-7-8 breathing specifically affect your system? According to
Repeat this cycle three times. It’s important to start slow, because controlling your breathing for extended periods of time can make you feel lightheaded. Stop if this happens to you, and take it slower next time. Eventually, you can work up to longer periods of practice. “The optimal amount of time to do this breathwork is five minutes,” Johanna. “While you’re focused on this breathing, five minutes go by very fast!”
Here, Dr. Weil demonstrates the 4-7-8 breathing technique:
What are the benefits of 4-7-8 breathing?
Research We may earn commission from links on this page, but we only recommend products we back heart rate and lower your blood pressure. “It tells your body it’s time to relax,” says Johanna. “In a matter of minutes, it will help you settle into a meditative, rested state. Also, by activating your body’s parasympathetic response, 4-7-8 breathing has added benefits, like boosting your immune system How Dopamine Helps You Run digestion.”
Another great result that 4-7-8 breathing can produce: a better night’s rest. “Sometimes it’s hard to quiet your thoughts so you can fall asleep,” says Dr. Parikh. “By practicing 4-7-8 at bedtime, you can enhance your theta and delta brain waves, which makes it easier to fall into deep restorative sleep.” If you wake up in the middle of the night, 4-7-8 can help you fall right back to sleep, too.
The breathing should be perfectly safe for most people, although you should check with your doctor before trying it if you have a history of any respiratory illness or disease.
How can you make 4-7-8 breathing part of your daily routine?
Andrew Weil, M.D morning and last thing at night. Doing it as soon as you get out of bed in the morning, and then right before you get into bed at night, is an excellent way to fit it into your schedule effortlessly.
Use the time you’re breathing to really be in the moment—notice the sights, sounds, and smells around you, and let your mind be clear. “Ultimately, 4-7-8 breathing lets you drop into a deeper state of presence,” Johanna sums up. The calmer you are, the more you can enjoy every moment of your life.
Lisa is an internationally established health writer whose credits include Good Housekeeping, Prevention, Men’s Health, Oprah Daily, Woman’s Day, Elle, Cosmopolitan, Harper’s Bazaar, Esquire, Glamour, The Washington Post, WebMD, Medscape, The Los Angeles Times, Parade, Health, Self, Family Circle and Seventeen. She is the author of eight best-selling books, including The Essentials of Theater.
