4-7-8 Breathing

This breathing exercise is a natural sedative for the nervous system. Unlike tranquilizing drugs, which are often effective on the first intake but then lose their power over time, this exercise is subtle initially. Still, it becomes more and more effective in time by practice and repetition.

This breathing exercise is a natural sedative for the nervous system. Unlike tranquilizing drugs, which are often effective on the first intake but then lose their power over time, this exercise is subtle initially. Still, it becomes more and more effective in time by practice and repetition.

This exercise should be practiced at least twice a day. There is no way to overdo the exercise. For the first month of practice, abstain from doing more than four breaths at a time. You can extend the count of breaths to eight in time if you wish. Slight lightheadedness when trying out this technique for the first time is expected. There is no need to be concerned; this feeling will pass.

The 4-7-8 breathing exercise is straightforward; it requires little time, no equipment, and can be done anywhere. It is best to sit straight while learning this method, although it is possible to do the exercise in any position.

How to practice

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

Step 1. Making a whooshing sound, exhale through your mouth.

Step 2. Close your mouth and inhale quietly through your nose for four seconds.

Step 3. Hold your breath for seven seconds.

Step 4. Exhale through your mouth for eight seconds while making a whooshing sound.

This cycle represents one breath. Now inhale again and repeat the process three more times. Remember that you always inhale quietly through your nose and exhale audibly through your mouth with this breathing technique.

Warnings

Avoid doing more than four breath cycles in a row until you have more experience with the technique.

It is advised to consult with your doctor before starting any exercises if you've had any heart or respiratory conditions or other related concerns.

Pregnant Women: Pregnant women should avoid breath retention.

Blood Pressure: Abstain practicing this technique if you have blood pressure issues.

Trauma-Sensitive: It is advised to avoid practicing box breathing if suffering from trauma since the lungs and the diaphragm may feel tight in the process, which will lead to the elevation of the stress level.

If at any time during any breathing practice you start hyperventilating or feeling light-headed, abort the exercise and wait until you return to your normal state. Be sure to have mastered the first three steps (inhalation-retention-exhalation) before retaining your breath after exhalation.