Do you ever feel so stressed out that you don't know what to do? You're not alone! In today's world, it seems like everyone is always on the go and there's never any time to relax. But did you know there's a simple breathing technique that can help you calm down in just a few minutes? It's called 4-7-8 breathing, and I'm going to teach you how to do it. So read on for instructions on how to get started!

What is 4-7-8 breathing and how does it work

Pranayama is the ancient yogic practice of controlling your breath. The 4-7-8 breathing technique is a simple and effective way to calm the nervous system and promote relaxation. The theory behind this technique is that by inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts, you can slow down your breathing and heart rate, which in turn will help to reduce stress and promote feelings of peace and well-being. While this technique may seem daunting at first, with a little practice, it can be easily learned and used in any situation where you need to find some calm. give it a try the next time you're feeling stressed or anxious - you may be surprised at how quickly it works! 

The benefits of 4-7-8 breathing

Anyone who has ever dealt with anxiety, stress, or insomnia knows how difficult it can be to calm down and get a good night's sleep. However, there is a simple breathing technique that can help to reduce anxiety, lower blood pressure, and improve sleep. The 4-7-8 breathing exercise was developed by Dr. Andrew Weil and is based on the principles of pranayama, a form of yogic breathing.  While it may seem too simple to be effective, the 4-7-8 breathing exercise has been shown to provide numerous health benefits. In addition to reducing anxiety and improving sleep, it can also help to alleviate pain, improve concentration, and boost energy levels. 

How to do 4-7-8 breathing

4-7-8 breathing is a simple yet effective relaxation technique that can be done anywhere, anytime. The goal is to slow down your breathing and help you relax. Here's how it works:


1. Place the tip of your tongue just behind your upper front teeth.

2. Exhale completely through your mouth, making a whoosh sound.

3. Close your mouth and inhale quietly through your nose to a mental count of four.

4. Hold your breath for a count of seven.

5. Exhale completely through your mouth, making a whoosh sound to a count of eight.

6. This completes one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.


4-7-8 breathing is a great way to de-stress and unwind. Give it a try next time you're feeling tense or anxious!

Tips for getting the most out of 4-7-8 breathing

4-7-8 breathing is a great way to quickly reduce stress and promote relaxation. The technique is simple: just breathe in for four counts, hold your breath for seven counts, and then breathe out for eight counts. Repeat this cycle several times, and you should start to feel calmer and more centered. Here are a few tips to help you get the most out of 4-7-8 breathing:


First, it's important to find a comfortable position. You can sit in a chair with your feet on the ground, or you can lie down. If you're sitting, make sure your spine is straight and your shoulders are relaxed. If you're lying down, place a pillow under your head and knees.


Second, it's helpful to focus on your breath. Place one hand on your chest and the other on your stomach, and pay attention to the movement of your hands as you breathe. This will help you to avoid shallow chest breathing and ensure that you're taking deep, full breaths.


Finally, don't worry if you can't seem to slow down your breathing at first. Just keep practicing, and eventually you'll get the hang of it. With regular practice, 4-7-8 breathing can be a powerful tool for managing stress and promoting relaxation.

Person putting hand on chest

Bottom Line

That’s all there is to it! 4-7-8 breathing is a simple, yet powerful technique that can help you fall asleep faster and improve your overall health. Have you tried this technique before? If so, we want to hear from you! Share your experience with us on Instagram @nutritiongeeks and let us know how 4-7-8 breathing has helped you. Thanks for reading and happy snoozing!