Breathing is vital for survival. It’s an involuntary function – it happens all the time, like your heart beating, without you having to think about it. But when you do introduce voluntary breathing exercises, known collectively as “breathwork,” into your daily habits – it can be life-changing.
Breath, because of its dual nature as both a voluntary and involuntary function, is a way to strengthen the connection between your conscious and unconscious brain activity. The stronger the connection becomes, the more executive power you can have over your emotions.
This is nothing new. The ancient yogis of India practiced voluntary breathing back in the fifth and sixth centuries BCE. In Sanskrit, it’s known as pranayama – prana (life force energy) and yama (to control). It’s a way to shift your energy.
One such breathwork technique, designed to calm you down, is called 4-7-8 breathing. Read on to learn how it works and how to do it.
Key takeaways
- Breath is a way to control your emotions
- Breathing exercises (pranayama) go back thousands of years
- 4-7-8 breath is a technique to calm down by lengthening your exhales, which stimulates your parasympathetic nervous system
What Is the 4-7-8 Breathwork Technique?
The 4-7-8 breathwork technique is based on the ancient practice of controlling your breath, called Pranayama in Sanskrit, the language of the yoga tradition. Numerous studies show Pranayama is beneficial in helping maintain both physical and mental health.
The 4-7-8 breathwork technique was developed by Dr. Andrew Weil. He explains this technique as a natural tranquilizer for the nervous system, which regulates the body’s stress response.
The breathwork technique involves an inhale for a count of 4, a hold for a count of 7, and an exhale (making a whooshing sound) for a count of 8.
4-7-8. This deep breathing exercise will give your body and mind a feeling of calm.
Why Does 4-7-8 Breathing Work?
When your body is responding to stress, a series of changes occur in your body to prepare you for a situation where you might have to fight for your life, or run away to save your skin. Your digestion stops, your blood pressure increases, and your endocrine system is going to pump out cortisol, a hormone responsible for panic attacks, or onsets of acute anxiety.
The best way to combat this response in your body is with a breathwork technique like 4-7-8 breathing. Focusing on your breath and practicing slow breathing give your organs and tissues a much-needed oxygen boost. Think of breathing as restoring balance to every single one of your cells, so you have a full tank of fuel to power your next move.
Breathing And The Nervous System
The autonomic nervous system is the extended network of nerves in your body, spinal cord, and brain that regulate all the subconscious actions that have to happen so you can stay alive.
Your breath, your heartbeat, your digestion, your immune system, your endocrine system, and your reflexive movements are all regulated by your autonomic nervous system.
Your autonomic nervous system operates in two opposite but interrelated ways. It revs up, and it slows down. All the processes that get you revved Up area called the sympathetic nervous system, and the parasympathetic nervous system are all the processes that bring you Down.
Deep breathing exercises, like the 4-7-8 breathwork technique, will activate the parasympathetic nervous system – and guide your body into a state of rest and relaxation. This state is where you digest, heal, and grow.
The longer exhales tell your body, “it is okay to relax, there are no external threats.” This is why the 4-7-8 breathwork technique is effective in calming down your body.
How Do I Practice 4-7-8 Breathing?
If you’d like to use the 4-7-8 breathing to fall asleep, you will want to practice lying down, teeth brushed, ready for bed.
Otherwise, you can practice 4-7-8 breathing in a seated position with your back up straight so you can fully open up your lungs. During the practice, you will keep the tip of your tongue resting on the roof of your mouth, just behind the ridge of tissue behind your upper front teeth.
Begin by parting your lips and exhaling any air you have in your lungs. Next, close your lips and silently inhale through the nose for a count of four. Then, hold your breath for a mental count of seven before you exhale through the mouth, making a whoosh sound, for a count of eight. That is one breath cycle and it can be repeated four to eight times.
If you struggle to hold your breath for a count of seven or exhale for a count of eight, know that the time you spend on each phase is not what is important. What is key is the ratio of 4:7:8. Keep that in mind as you continue your practice and you will eventually be able to work your way up to the traditional 4-7-8 breathing count.
What Are the Benefits of the 4-7-8 Breathwork Technique?
There are many benefits to using the 4-7-8 breathwork technique, both mental and physiological. Best of all, this breathing practice gives you agency over your own emotional state.
It takes little time and there is no equipment needed. It is simple and can be done anywhere.
Here are some of the benefits of incorporating breathwork into your daily routine:
Helps Decrease Stress
Stress reduction is often the main reason that people turn to exercises such as mindfulness meditation and deep breathing.
The increased oxygen to the body along with the focused, intentional breathing brings the body back into balance.
The 4-7-8 breathwork technique works well and is easy to remember how to do. However, if you want to try guided breathwork, that can be a great way to calm down, relax, and find your center.
Helps Promote Restful Sleep
Are you getting your recommended seven to eight hours of sleep a night? Most of us aren’t, and the biggest culprit is stress.
Long term sleep-deprivation can take a toll on the body as well as the mind. Taking the time to comfortably lie down, focus on deep breathing, and staying in the present will calm your body and reduce your stress. In this state, you will be able to fall asleep in a shorter period of time and have a more restful sleep.
Helps Control Emotional Reactions
When you take the time to focus on deep breathing, like the 4-7-8 breathing method, you will feel more grounded. This feeling of balance will help you make space between an action and your reaction, rather than being governed by your mood and emotions.
Being able to manage and channel your emotions in a healthy way is a powerful tool. It allows you to make better decisions, form better relationships, and have improved day-to-day interactions.
Helps Facilitate Meditation
Have you been wanting to incorporate meditation into your daily routine but not sure where to start? Breathing exercises are a great form of accessible meditation to quiet and calm the mind. Deep breathing exercises are especially effective when it comes to improving sleep and bringing your focus to the present.
Meditation has many of the same benefits as breathwork such as better sleep, reduced anxiety, and lower blood pressure. You may also notice increased memory and attention. Breathwork can be used prior to meditation to calm the wandering mind before you work on being still.
After you practice the 4-7-8 breathwork technique, you try this body scan meditation as a next step.
How Many Times a Day Should I Use the 4-7-8 Breathwork Technique?
In order to get maximum results, it is best to include the 4-7-8 breathwork technique into your self-care routine every day. In the beginning, aim to practice breathwork at least twice a day with no more than four breath cycles.
After about a month of consistent practice, you can start building it up to eight breath cycles per practice. If you ever feel dizzy or lightheaded just sit down and allow the feeling to pass. Never push or force your way to new openings when your intention is to relax and unwind.
Studies show that practicing pranayama, or controlled breathing like the 4-7-8 breathing method, can have a positive effect on your heart rate which is in direct relation to stress. It also shows that the consistent focus on controlled breath movement can also improve cognition and reduce anxiety.
Breathe Deep
The amazing benefits that come from practicing the 4-7-8 breathwork technique will have you wanting to begin today. It is simple to do and doesn’t require any preparation. Simply focus on the 4:7:8 ratio as you breathe in, hold, and exhale.
You may feel your heart rate begin to slow and a sense of calm wash over you. This is a great breathwork technique to try right before you go to sleep to help get to sleep faster and have a more peaceful slumber.
As you deepen your practice, you may find it beneficial to try a guided breathwork class, so you can learn new techniques in a safe environment. Breathwork is a quick and easy way to awaken your body and bring your mind to the present moment.
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Breathwork Safety
Never practice while in water, at heights, or while operating a vehicle. If you have any chronic or acute health issues, please consult a doctor before practicing any fast, active breaths or breath holds. Remember, you are safe and in control of your own experience.
Sources:
Effects of Bhramari Pranayama on health | NCBI