4-7-8 Breathing Technique

How this simple breathing exercise can change your nervous system

4-7-8 is a simple breathing technique that requires focus and is a form of deep rhythmic breathing [1]. Its roots are in pranayama, an ancient yogi practice focused on the breath. It was popularized in 2015 by Andrew Weil. This quick method can be performed anywhere. It has powerful results, from activating your parasympathetic nervous system to improving your blood pressure.

How And Why It Works

When the body is under real (ex. being chased by a lion) or perceived stress (ex. taking a test), the sympathetic nervous system is activated. When this happens, breathing quickens and becomes shallow while blood pressure and heart rate rise.

On the other hand, when you breathe deeply (such as in 4-7-8 breathing), there is a greater oxygen-CO2 exchange. This helps to slow one's heart rate and stabilizes blood pressure. The focus required and controlling of breath helps to activate the parasympathetic nervous system. This sysem slows heart and breathing rates, decreases blood pressure, promotes digestion and more [2].

How To Perform the 4-7-8 Breath:

Watch this video of Andrew Weil teaching how to perform the 4-7-8 breath. In summary the steps are...

1. Exhale completely through your mouth.

2. Close your mouth and inhale quietly through your nose to a count of 4.

3. Hold your breath for a count of 7.

4. Exhale audibly through your mouth for a count of 8, making a whoosh sound.

5. Repeat steps 2-4 for a total of four cycles.

Your tongue should remain on the roof of your mouth, behind the ridge of your front teeth the whole time. When you first try this breathign exercise, you may feel light headed, so practice it while sitting or lying down.In order to see results, consistency is important. Try to do it at least twice a day [1].

Benefits of 4-7-8 Breathing

Stress Reduction: 4-7-8 breathing helps to activate the parasympathetic nervous system, which allows for stress reduction and relaxation of your body. To count your breath, you must be focused, which can also add to the stress reduction effect [4].

Change the tone of your nervous system: If you practice 4-7-8 breathing regularly, the tone of your nervous system will change. It will slowly move from sympathetic dominance (fight or flight) to parasympathetic dominance (rest and digest). Breathing is one of the only bodily functions controlled by the parasympathetic and sympathetic nervous system. By voluntarily controlling your breath, your body will begin to incorporate these breathing patterns in its "involuntary mode". In other words, you will become more resilient to stress [4].

Improve Heart Rate Variability and Decrease Heart Rate [5].

Decrease Blood Pressure [5, 6].

Improve Digestion: When you are in a state of fight or flight, your body is focused on survival, not digestion. Thankfully, breathing exercises such as 4-7-8 put your body back into the parasympathetic (rest and digest) mode. Here, the body can use it's energy to fully digest food and properly use it's nutrients [4].

Decrease Test Anxiety [7].

Help You Sleep [H].

The 4-7-8 breathing is a tool that can be used anytime, any where. Some benefits, such as stress reduction, can be felt immediately. Overtime, as the tone of your nervous system changes, other benefits may be noticed. Some people practice 4-7-8 breathing while doing yoga, guided imagery or muscle relaxation. One of the most important aspects of the 4-7-8 breathing is consistency -- practicing twice a day, every day. It can be helpful to find two things you do everyday and practice your breathing at these times. I practice breathing after making my bed and right before falling asleep.