The 4-7-8 breathing technique is a form of pranayama. It is the practice of regulating breath and pranayama is common in yoga. Some believe that this method can help individuals who lack sleep get it in 1 minute. However, though there is limited research to prove the efficacy of this method, there is some anecdotal evidence that suggests that this type of rhythmic and deep breathing is relaxing and might help individuals get into sleep.
This technique is usually practiced in a cycle, with individuals repeating the breathing sequence for a certain amount of time. In this blog, we will explore the 4-7-8 breathing technique, its benefits, and how individuals can use it to manage stress.
What is the 4-7-8 Breathing Technique?
In the 4-7-8 breathing technique, an individual takes deep and long breaths in and out. Rhythmic breathing is an important part of many yoga and meditation practices since it promotes relaxation. Deep rhythmic breathing has several benefits, which will be discussed below.
How Is The 4-7-8 Breathing Technique Performed?
Before you begin the breathing technique, first sit in a comfortable position, then place your tongue tip on the tissues behind the front teeth. To perform the technique, do the following:
- Empty your lungs of air
- Breathe in quietly via your nose for 4 seconds
- Hold your breath for 7 seconds
- Forcefully exhale via your mouth, purse your lips, and make a “whoosh” sound for 8 seconds.
- Repeat the cycle for about 4 times.
Note that you may feel lightheaded after performing this technique for the first few times. So, you are advised to perform this technique when lying or sitting down to prevent falls or dizziness. Moreover, the total number of seconds your patterns last is not more important than the ratio. If you cannot hold your breath for a long time, consider opting for a shorter patent such as:
- Breathing in via the nose for about 2 seconds
- Holding your breath for about 3.5 seconds
- Exhaling via the mouth for 4 seconds
Maintaining the correct ratio can help you notice the benefits after several days or weeks of performing the 4-7-8 breathing technique continuously once or twice each day.
What Are The Benefits Of The 4-7-8 Breathing Technique?
According to Dr. Herbert Benson, the 4-7-8 breathing technique, is a type of mindful breathing practice that can produce a relaxation response. Every person has a natural stress response designed to help them deal with dangerous situations. The fight or flight response helps you survive but also affects your health when overused for everyday stress. Stress response represses the immune system and may also cause other health issues such as anxiety, depression, and high blood pressure. The relaxation response breaks off this stress response with an intense sense of rest. The benefits include:
1. Reduced Anxiety
In a study done on college students, results showed that practicing pranayama can reduce test anxiety in students. Another study also showed reduced anxiety after deep breathing exercises.
2. Reduced Blood Pressure
Studies have shown that deep, slow breathing can improve respiratory and cardiovascular functions in individuals who perform it.
3. Less Pain
Individuals who practiced relaxed deep breathing techniques like the 4-7-8 breathing technique reported less pain than those who practiced deep breathing techniques that needed sustained attention. However, both groups usually experience less depression, anger, and tension.
4. Improved Concentration
Deep, slow breathing can affect emotions, stress levels, and attention. A study showed that people who practiced deep breathing performed better on attention tests and had fewer negative emotions.
5. Improved Sleep
Trouble sleeping is one of the negative side effects of stress. It is quite hard to fall asleep if the body is caught in a stress response. Therefore, slow, deep breathing techniques like the 4.7.8 breathing can trigger the body’s relaxation response and help you get sleep.
How Does The 4-7-8 Breathing Technique Affect The Body?
The 4-7-8 breathing technique is a type of deep breathing that calms the body via the activation of the parasympathetic nervous system. The autonomic nervous system controls the body’s automatic functions, such as digestion and heartbeat. This system is divided into two parts: the parasympathetic nervous system and the sympathetic nervous system.
The parasympathetic nervous system controls the body’s relaxation and rest response, while the sympathetic nervous system controls the body’s stress response. So, the other is suppressed when any of these two is activated. This is why deep breathing is effective at causing the relaxation response.
The 4-7-8 breathing technique is a method that can help you reap these benefits. The specific method you decide to use is irrelevant. If the 4-7-8 method doesn’t work well for you, choose others. You can experience a relaxation response with any other breathing method that is slow and deep.
Other Types Of Relaxation Techniques
Various types of breathing techniques often share similarities. Some people often combine the 4-7-8- breathing technique with the following: progressive muscle relaxation, guided imagery, repetitive prayer, qigong, tai chi, yoga, and mindfulness meditation.
The 4-7-8 breathing technique is commonly used for reducing anxiety and stress. With frequent use, reports suggest that it becomes more effective in helping individuals manage their stress levels. The improvement is directly opposite to anti-anxiety drugs which lose some of their effectiveness with time as the body adjusts to it.
Conclusion
Reports suggest that the 4-7-8 breathing technique is beneficial if it offers a sense of relaxation. If you find it quite hard to rest or sleep, consider this technique for a minimum of four breath cycles. However, note that it might take time to build a consistent practice, so take your time and gradually increase the cycles and duration. In some cases where insomnia might be severe, consider medical intervention.
If you wish to learn more about how breathing techniques can help you manage stress, Mindspa has the answers to your questions and Book appointment for professional help.
Frequently Asked Questions
Does the 4-7-8 breathing really work?
The 4-7-8 breathing technique works in several ways. It can be used to encourage rest and help cope with mental health conditions that present challenges in daily life. The practice also offers a sense of relaxation and improves how the body responds to stress.
Can deep breathing help anxiety?
Relaxation and deep breathing techniques are effective coping means of dealing with anxiety symptoms, especially physical ones.
Is slow breathing good?
When the vagus nerve is repeatedly stimulated during long exhalation, slow breathing might shift the nervous system toward a more restful state. This results in positive changes such as lower heart rate and lower blood pressure.
