4-7-8 Breathing Explained and Free Guided 4-7-8 Breathing Video

NOTE: If you want to dive straight into the practice, simply scroll down and click on the video. You will be guided through the entire session there.

Before we go to this Guided 4-7-8 breathing video, I brought some knowledge about it:

THE POWER OF 4-7-8 BREATHING TECHNIQUE

In today’s fast-paced world, stress and anxiety seems to be an ever-present companion for many of us. Moreover, with the constant demands, through our daily lives – of work, family, and personal life – finding moments of peace can feel like a distant dream.  

However, behind the chaos, there exists simple tricks we can use to change our response to stress during our daily routines. One of these tricks are called CONSCIOUS BREATHING. People often underestimate the power of this kind of techniques, but I assure you that their power is very true.  

Just do it yourself and make your conclusions about it! tell me how it goes!

Besides that, some of them won’t require much time, and yet they’ll deliver their benefits.  

Here, in this article, we are specifically talking about a simple yet effective technique, which has been touted as a natural tranquilizer for the nervous system – the 4-7-8 BREATHING TECHNIQUE (Guided 4-7-8 breathing video).

P.S. If you wanna try this: Scroll down and follow along with our wonderful Guided 4-7-8 breathing video and ENJOY! it’s for FREE!

What is the 4-7-8 Breathing Technique

In short, the practice consists in Inhaling, holding breath, and exhaling for a count of 4, 7, and 8, respectively. This is the 4‐7‐8 method of breathing control. 

So, as we know by now, breathing control for relaxation includes several techniques, one of which is the 4-7-8, a breathing pattern developed by an American physician named Dr. Andrew Weil, a renowned pioneer in integrative medicine.  

Besides that, the 4-7-8 breathing technique is a form of deep breathing which aims to induce relaxation and alleviate stress.  

Just like the 4-7-8, most conscious breathing techniques – which can also be known as Breathwork in the West – are based on an ancient yogic breathing techniques (called “Pranayamas”), which focuses on controlling the breath to influence the mind and body.  

Furthermore, these practices were first mentioned in the Upanishads: ancient Vedic scriptures dated back to 2500 years B.C.E.  

The Science Behind the Technique

The secret of the 4-7-8 breathing technique lies in the fact that it is capable of activating the body’s relaxation response – a function of the parasympathetic nervous system – which stands in opposition to the sympathetic nervous system. Additionally, by lengthening the breath’s exhalation phase, we trigger the vagus nerve, the main actor responsible for calming the “fight-or-flight” response of the parasympathetic nervous system.

Thus, the slow and deep breathing activates the parasympathetic activity. As a result, the brain receives signals to induce calmness and regulate the body’s response to stress and anxiety.

Another crucial aspects is that focused breathing helps to empty the mind of anxieties and misthoughts. This is where the meditative mindfulness part of the technique comes to play, which contributes to the awareness of the present moment and thus, the deep relaxation and the grounding effect.

Moreover, Mason et al. (2013) found that slow breathing performed at 6 breaths/min – which includes the 4-7-8 technique – improves oxygen saturation, resulting in lower blood pressure. Lastly, this study also confirms that it reduces sympathetic activity.

The Benefits of Regular Practice

Incorporating the 4-7-8 breathing technique into your daily routine bring amazing benefits for both your physical and mental well-being:

 1. STRESS REDUCTION: This method works as a natural stress-buster, lowering the cortisol levels and neutralizing the harmful effects of chronic stress on the body. 
 
2. ANXIETY REDUCTION: Aktaş and İlgin (2022) have shown that 4-7-8 breathing technique is very useful in lowering the anxiety levels. Additionally, deep breathing exercises were also observed to improve the quality of life.
 
3. IMPROVED SLEEP: Before bedtime, practicing the 4-7-8 breathing technique can help in the relaxation and also improve the sleep quality, hence ideal for those who suffer from insomnia or restless nights. 
 
4. ENHANCED FOCUS AND CLARITY: Through the process of quietening the mind and oxygenating the brain, the technique can greatly increase alertness, focus, and also brain power. 
 
5. EMOTIONAL REGULATION: One of the many benefits of regular practice is that it helps us in regulating emotions and maintain inner balance so that we can face the ups and downs of life with equanimity. 
 
6. LOWERED BLOOD PRESSURE: Deep-breathing exercises have been shown to lower the blood pressure and also promote the cardiovascular health, thus reducing the risk of any heart disease and other related conditions. 

How to do it: step-by-step

The technique itself is straightforward: 

1. FIND A COMFORTABLE POSITION: Sit or lie down in a comfortable position, ensuring that your back is straight but not rigid. You can also practice this technique standing up, if that feels more comfortable. 

2. RELAX YOUR MUSCLES: Close your eyes and take a moment to scan your body for any tension. consciously relax any tense muscles, starting from your face down to your toes. 

3. INHALE DEEPLY THROUGH THE NOSE FOR A COUNT OF 4 SECONDS: Take a slow, deep breath in – through your nose – counting silently to four as you fill your lungs with air. Feel your abdomen expand as you breathe in deeply. 

4. HOLD YOUR BREATH FOR A COUNT OF 7 SECONDS: Once you’ve inhaled fully, hold your breath for a count of seven seconds. Keep your lungs filled with air during this phase, but try not to tense up any muscles.  

5. EXHALE COMPLETELY THROUGH YOUR MOUTH FOR A COUNT OF 8 SECONDS: Release the breath slowly and completely – through your mouth – making a “whooshing” sound as you exhale. Also, slightly contract your abdominal muscles to expel all the air from your lungs. 

6. REPEAT THE CYCLE: After exhaling fully, immediately begin the next cycle by inhaling deeply again through your nose and continuing the pattern.

Try it NOW! ➡️ Guided 4-7-8 breathing video.

Incorporating 4-7-8 Breathing Into Your Routine

One of the beauties of the 4-7-8 breathing technique is its simplicity and versatility. It can be practiced virtually anywhere and anytime, making it a valuable tool for managing stress on the go. Whether you’re stuck in traffic, feeling overwhelmed at work, or struggling to relax and sleep, a few rounds of 4-7-8 breathing can work wonders. 

Consider integrating the technique into your daily routine by setting aside a few minutes each day for focused breathing practice. You can also use it as a quick reset button during moments of heightened stress or anxiety. 

In conclusion, the 4-7-8 breathing technique offers a potent antidote to the stresses of modern life. With its roots in ancient wisdom and its proven effectiveness – backed by modern science – this simple yet profound practice has the power to unlock a deeper sense of calm, clarity, and well-being.

So, the next time you feel the weight of the world bearing down on you, take a deep breath and let the 4-7-8 technique guide you back to a place of peace and tranquility. 

Find our wonderful 4-7-8 breathing video bellow and ENJOY!

follow the full practice for free! enjoy! ❤️

May you be blessed with peace, love and wisdom! 🙏🏽 Thank you!  ૐ

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CLICK BELOW TO SEE THE REFERENCES:

References:

1. Weil, A. (2015). The 4-7-8 Breath: Health Benefits & Demonstration. Dr. Weil’s Integrative Medicine. 

   [Link](https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/) 

2. Harvard Health Publishing. (2015). Relaxation techniques: Breath control helps quell errant stress response. 

   [Link](https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response) 

3. Patel, K. (2019). What is the 4-7-8 breathing technique and how can it help you fall asleep? Sleep Foundation. 

   [Link](https://www.sleepfoundation.org/sleep-hygiene/what-is-the-4-7-8-breathing-technique) 

4. Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. 

   [DOI](https://doi.org/10.1016/j.mehy.2006.02.042) 

5. Lehrer, P., Vaschillo, E., & Vaschillo, B. (2000). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 25(3), 177–191. 

   [DOI](https://doi.org/10.1023/A:1009554825745) 

Mason H, Vandoni M, Debarbieri G, Codrons E, Ugargol V, Bernardi L. Cardiovascular and respiratory effect of yogic slow breathing in the yoga beginner: what is the best approach? Evid Based Complement Alternat Med. 2013;2013:743504. doi: 10.1155/2013/743504. Epub 2013 Apr 23. PMID: 23710236; PMCID: PMC3655580. 

Aktaş GK, İlgin VE. The Effect of Deep Breathing Exercise and 4-7-8 Breathing Techniques Applied to Patients After Bariatric Surgery on Anxiety and Quality of Life. Obes Surg. 2023 Mar;33(3):920-929. doi: 10.1007/s11695-022-06405-1. Epub 2022 Dec 8. PMID: 36480101.