Based on the study available at the National Library of Medicine, Journal of Clinical Medicine, and International Journal of Environmental Research and Public Health.

Are you struggling with mental stress or sleepless nights? A science-backed breathing technique could be the key to calming your mind. Known as the 4-7-8 method, try this science-backed technique, the 4-7-8 breathing method, to quickly calm your mind. Here is how it works.

What is this 4-7-8 breathing method? 

The 4-7-8 breathing method is a technique that helps calm the mind and body through rhythmic breathing. It involves inhaling, holding, and exhaling in a specific pattern, which helps shift the body from stress to relaxation. 

This is also known as “relaxing breath.” It works by activating the parasympathetic nervous system, lowering the heart rate, and promoting a sense of mental calmness.  

How to perform it?

• Start by sitting with a straight back comfortably or lying down (for better sleep)
• Now, place the tongue just behind the upper front teeth with a relaxed jaw. 
• Start inhaling slowly for 4 seconds 
• Hold breath for 7 seconds 
• Exhale slowly for 8 seconds through the mouth, making a soft “whoosh” sound. This is one cycle.
• Perform at least 4 cycles initially, and when comfort levels build, increase the cycle to 8.  
• For better results, practise this twice a day.

Benefits of the 4-7-8 breathing method

• Reduce anxiety and stress: This technique is effective at reducing stress and anxiety. The slow breathing and prolonged exhale pattern increase vagus nerve activity, which helps exit the fight-or-flight response. According to research available at the National Library of Medicine, in a controlled study of 90 bariatric surgery patients, those who practise this method showed a lower anxiety level compared to others.
• Improves sleep: It also improves sleep patterns by calming the nervous system and reducing heart rate, ultimately leading to better sleep. Research published in the Journal of Clinical Medicine showed that slow-pace breathing practice at night for 15 minutes over 30 days improves sleep quality and parasympathetic activity.
• Support emotional regulation and control cravings: According to the International Journal of Environmental Research and Public Health, slow-paced breathing supports emotional regulation and also curbs cravings. Other research showed that slow breathing increases cardiac vagal activity and enhances the body’s ability to self-regulate.

The technique was popularized by Dr. Andrew Weil and is based on ancient yogic breathing exercises. By incorporating this technique, users have a simple tool to help reset their body and mind.

So, will you try this 4-7-8 breathing technique?

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil