The 4-7-8 Breathing Technique
The 4-7-8 breathing technique is one of the most popular practices in the world. Ancient pranayama breathing methods were adapted by Dr. Andrew Weil at the beginning of the 21st century, making them accessible to the modern person. The technique involves a conscious breath hold that is significantly longer than the inhale, but slightly shorter than the exhale. Methods with moderate breath retention effectively activate the parasympathetic nervous system, promoting relaxation and calmness. However, for individuals with cardiovascular issues, it is recommended to consult a doctor before practicing breath retention. Alternatively, resonant breathing, which will be discussed below, can be practiced as a gentler option.
Regular practice of this technique helps reduce stress levels, improve sleep quality, and enhance overall well-being. It also quickly calms the mind in anxious situations. The method has gained popularity due to its simplicity and effectiveness.
Important aspects of the exercise are the smoothness of the breath and diaphragm engagement. During inhalation, the diaphragm "moves downward into the abdomen," the belly expands, and the lower ribs widen. This helps activate the diaphragm fully, allowing for deeper and more efficient breathing.
During exhalation, gently and slowly relax the diaphragm as it returns to its original position. This controlled release of air helps maintain a steady rhythm and ensures the full engagement of the diaphragm, promoting relaxation and efficient breathing.
The main steps of the 4-7-8 technique are:
Inhale through the nose for 4 seconds.
Hold your breath for 7 seconds.
Slowly exhale through your nose or mouth for 8 seconds.
This technique allows for deep relaxation, reduces anxiety, and calms the nervous system. Regular practice helps normalize heart rate, improve concentration, and achieve a state of deep tranquility.