What Is the 4-7-8 Breathing Technique?

How does the 4-7-8 breathing technique work?

The 4-7-8 breathing technique can be effective in various ways. Many people may use it to help them rest. It can also help you cope with mental health conditions that may present challenges in your day-to-day life.

This practice can provide a sense of relaxation, as well as improve how your body responds to stress. In these ways, you may consider this technique as a method of encouraging positive change in your mental and physical health.

You may incorporate 4-7-8 breathing in your daily routine to help provide the following benefits.

Improve heart health

Breathing techniques are designed to bring your body into a state of deep relaxation.

Specific patterns that involve holding your breath for a period of time allow your body to replenish its oxygen. Techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost from your lungs outward.

According to a small study from 2022, practicing 4-7-8 breathing may improve heart rate variability and blood pressure in young adults, especially those who do not experience sleep deprivation.

The researchers also suggest that the 4-7-8 breathing technique could be beneficial to people living with cardiovascular or pulmonary disease. It could potentially reduce your heart’s workload and increase blood oxygen levels.

Reduce symptoms of anxiety

Relaxation practices also help bring your body back into balance and regulate the fight-or-flight response you feel when you’re stressed.

This is particularly helpful if you’re experiencing sleeplessness due to anxiety or worries about what happened today — or what might happen tomorrow. Swirling thoughts and concerns can keep you from being able to rest well.

Research from 2023 indicates that the 4-7-8 breathing technique can help reduce symptoms of anxiety. The study also suggests that practicing deep breathing may improve a person’s quality of life.

The 4-7-8 technique forces your mind and body to focus on regulating your breath, rather than replaying your worries. This can be especially helpful when you lie down at night to go to sleep.

Proponents of the technique claim it can soothe a racing heart or calm frazzled nerves.

Decrease stress levels

According to a 2023 review of studies, even just 5 minutes of slow, controlled breathing can significantly reduce stress and anxiety.

Additionally, a study from 2023 indicates that practicing controlled breathing techniques can enhance your ability to notice and regulate your emotions.

Integrating breathwork practices, such as 4-7-8 breathing, into your day can potentially increase your sense of control and reduce anxiety and activity in the anterior insula region of your brain. The anterior insula is responsible for processing and expressing how we feel based on our perception of various experiences.

How to do the 4-7-8 breathing technique

To practice 4-7-8 breathing, find a comfortable place to sit or lie down. Be sure to practice good posture, especially when starting out. Lying down is best if you’re using the technique to fall asleep.

Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the exercise.

It takes practice to keep from moving your tongue when you exhale. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips.

The following steps should all be carried out in the cycle of one breath:

1. First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.
2. Next, close your lips, inhaling silently through your nose as you count to 4 seconds in your head.
3. Then, for 7 seconds, hold your breath.
4. Make another whooshing exhale from your mouth for 8 seconds.

When you inhale again, you start a new cycle of breath. Try to practice this pattern for four full breaths.

At first, you might not notice any effects from using the technique. Over time and with repeated practice, though, 4-7-8 breathing may become more powerful, according to proponents of the technique.

Consider gradually increasing the number of full breaths you take as you practice this breathing exercise. It’s important to note, though, that the pace you’re comfortable with is the pace that is right for you.

You might feel a little lightheaded the first time you try it. If you begin to feel uncomfortable during your practice, allow yourself to take a break and consider drinking water.

Other techniques to help you sleep

If you’re experiencing mild sleeplessness due to anxiety or stress, 4-7-8 breathing could help you get the rest you’ve been missing.

If the technique isn’t helpful enough on its own, you can try to combine it with other interventions, such as:

• wearing a sleeping mask
• listening to a white noise machine
• wearing earplugs
• playing relaxation music
• diffusing essential oils like lavender
• reducing caffeine intake
• doing bedtime yoga

If 4-7-8 breathing isn’t effective for you, another technique like mindfulness meditation or guided imagery may be a better fit.

The bottom line

The 4-7-8 breathing technique is suggested to be beneficial in providing a sense of relaxation. If you find it difficult to sleep or rest, consider practicing this technique for at least four breath cycles.

It may take time to build a consistent practice, so take your time and gradually increase the duration and cycles.

In some cases, your insomnia may be more severe and may require medical intervention. Other factors that may contribute to a severe lack of sleep include:

• hormonal changes due to menopause
• medications
• substance use disorders
• mental health disorders like depression
• sleep apnea
• pregnancy
• restless leg syndrome
• autoimmune diseases

If you experience frequent or chronic insomnia that affects your quality of life, it’s best to contact your doctor.

They can give you a referral to a sleep specialist, who will perform a sleep study to diagnose the cause of your insomnia. From there, the specialist can work with you to find the right treatment.