The 4-7-8 Breathing Technique for Stress Reduction and Improved Sleep Quality

Today’s world is fast-paced and overstimulating. Our friends, family, colleagues, and devices are all vying for our eyeballs and attention, and this combination of demands can be emotionally draining and ultimately affect our ability to unwind. So, how does one silence the noise and reclaim a few moments of inner peace? It all starts with your breath. 

For centuries, cultures from around the world have used deep breathing to strengthen the connection between the mind, body, and spirit. It is well documented that manipulating the duration or frequency of breath has both physical and psychological benefits, including reduced stress levels, lower blood pressure, and higher quality sleep. Still, these favorable health outcomes are only scratching the surface of the potential of this ancient restorative practice. 

An Introduction to the 4-7-8 Breathing Technique 

Deep breathing is appealing for many reasons, but what makes it so widely practiced is its ease of adoption. You don’t need to spend months or years mastering the techniques. After a few days, your body will begin to recognize and grow accustomed to the different rhythms, patterns, and sensations. Another quality of deep breathing or breath work is that it can be performed pretty much anywhere; all you need is a few minutes in a quiet, comfortable space. 

The 4-7-8 deep breathing technique measures the length of inhalation to exhalation. The ratio of breath helps create a sense of tranquility and calm that’s ideal for stress reduction and sleep. If you have trouble holding your breath for the suggested time period (in this case, seven seconds), you can drop the count to 3-5-6.

To perform the 4-7-8 deep breathing technique:

1. Find a comfortable position and sit with your back straight. Place the tip of your tongue against the roof of your mouth, behind the top of your upper front teeth, and keep it here for the entirety of the exercise. 
2. Now, close your mouth (and eyelids if you prefer) and inhale slowly through your nose for a count of four. 
3. With the air floating around in your lungs, hold your breath for a count of seven.
4. Exhale completely through your mouth for a count of eight, imagining the air moving up and around your tongue and making a whoosh sound with your breath. 
5. This series of inhalation, holding, and exhalation counts as one breath. Repeat the cycle until you’ve completed four total breaths.
6. Perform the 4-7-8 breathing technique up to twice a day. A popular option is to do it once in the morning when you wake up and once at night before bed.
   

Additional Considerations

• The time spent performing each phase of the cycle is less important than the ratio of inhalation to exhalation. Go with a 3-5-6 breathing pattern if 4-7-8 is uncomfortable.
• It may be difficult once you start enjoying the benefits of deep breathing, but resist performing the technique too frequently. A four-breath practice is recommended for the first month. As you grow more comfortable, this can be extended to eight breaths.
• It’s normal to feel a little lightheaded after performing the first breathing cycle, but this sensation will likely pass when you become more accustomed to the technique. 
• Remember to relax and enjoy the practice. This is your time.