The Benefits of 4-7-8 Breathing
Last Updated on April 13, 2016 by lydiaf1963
Way back in 1989 I took a childbirth class in preparation for the birth of my daughter. We were taught a couple breathing techniques to help us deal with labor. One was panting and the other was the steady, deep breathing we typically call diaphragmatic or belly breathing. I didn’t have much use for panting until it was time to push, but belly breathing and counting my breaths during a contraction was really helpful for dealing with the intensity of childbirth.
Everyone knows how to breathe, obviously, but not everyone breathes properly. I know I tend to slump my shoulders and hold my head forward after sitting for awhile. That sort of posture causes the chest to collapse and prevents the lungs from expanding during an inhalation. As a result we tend to breathe quickly and shallowly in order to supply sufficient oxygen to the body which just adds to our normal everyday stresses.
The practice of 4-7-8 breathing is one of many different types of breath work. It’s been promoted by Dr Andrew Weil as a way to reduce stress and anxiety.
Here’s how to do it:
- Sit or lie in a comfortable position.
- Exhale and place the tip of your tongue behind your front teeth (repeating the “le” of “let” will help you find the position). Keep it there.
- Inhale quietly through your nose for a count of FOUR,
- Hold your breath for a count of SEVEN.
- Keep your tongue in place and open your lips so you can exhale audibly out of your mouth for a count of EIGHT.
- Repeat steps 3 – 5 several times. Gradually increase the number of cycles and do it a couple times a day. (One suggestion is to do it before meals).
- According to Dr Weil the ratio 4-7-8 is more important than the length of the cycles. If you’re uncomfortable, increase the rate of the count. Eventually you’ll be able to breathe more deeply.
From what I’ve read, depending on the individual it may take a month or two before you’ll see the benefits which may include:
- improved lung capacity/function
- increased oxygen in the blood
- improvements in blood pressure
- internal massage
- calms an overly busy mind
- aids in falling asleep
In my personal experience I find that I can easily make time for 4-7-8 breathing during the day. It serves as a break for me, away from the world. If I have difficulty falling asleep because my mind won’t wind down or because I’m in menopause and sleeplessness is just another of the many joys, I’ll either take deep breaths and “follow” the breath in my imagination or do 4-7-8 breathing. I figure I’m at least resting if not actually asleep.
Controlling the breath this way can be meditative. In some systems like pranayama and qigong, breathwork is understood as a way of controlling the flow of energy in the body and advanced techniques should be learned under supervision. In other systems it’s a form of biofeedback which can help with pain management (like when you’re in labor), control anxiety and improve pulmonary function. There can also be a spiritual component such as when you’re reciting a mantra or a prayer.
Have you tried 4-7-8 Breathing or any other type of breathwork? What kind? What benefits have you seen?
I’ve not tried this type of breathing before, but as a regular yoga practitioner, I certainly know the power of breath, I will have to give this a try!
It’s a good skill to learn, I think 🙂
I have not heard of this breathing technique but I was also a labor class dropout! I think it makes sense and I can understand and relate to the calming effects.
I had the opportunity to take another class when pregnant with my son and turned it down because I didn’t think there was more to learn, hahaha.
What a great method of breathing. I can’t wait to try it. Thanks for sharing.
It’s not difficult. Hope it helps 🙂
I use this breathing technique to manage my anxiety and prevent panic attacks. It is quite helpful.
That’s good to know, Nicky.
I definitely think this would aid in relaxation and calming the mind. I’ll have to give this breathing method a try!
There doesn’t seem to be any harm in trying this method and a lot to gain 🙂
Right breathing helps you cope with several stressing situations! I am sure this technique can be very useful!
That’s very true, Katerina! 🙂
I have never heard of this, but I know that breathing helped me achieve natural children birth four times. And I love the pictures in this post!
Yes! Thanks to my experience during labor I was open to giving breathing techniques a try.
I used this to help with the labor and delivery of all five of our children. Lately I’ve really enjoyed using doTERRA “Breathe” essential oil to help me breathe better as I fall asleep at night. I never knew that anything could help open up my nasal passages to help me breathe and rest better.
That’s good to know about the oil, Marjie. Thanks!
I am going to give this a go. I suffer from anxiety quite a bit so will be amazing if this works.
I hope you find it helpful, Adele. 🙂
This post is reminding me about my New Year’s resolution to go to yoga at least once a week. I should try this too – I get terrible anxiety. This is excellent Lydia! Wish I knew about it back when I had my kids too.
I should look into yoga classes. There are plenty to choose from in the area. It would be nice to meet new people. 🙂
I have been dealing with a lot of health issues which are made worse by stress so I’ll have to try this. Thanks!
Yes, one seems to feed on the other, doesn’t it?
Very clear instructions. Thank you!
It is simple enough to do, isn’t it? Making it a regular thing is the tricky part 🙂
Have to try this.
From what I’ve read most people have three problems when it comes to breathing
1. We breathe too fast. Apparently we should breathe up to 10 breaths a minute (please correct me if I’m wrong.
2. We tend to inhale through our mouth when it should be through the nose.
3. We unconsciously hold our breath when stressed like for eg when we hear a sudden loud noise.
Apparently consciously holding our breath for the purpose of breathing exercise is good if you know what you are doing otherwise get instruction.
I have read similar things. I can’t comment on the ideal number of breaths per minute but have come across warnings about deliberately holding the breath. Thank you for your contribution. Have a great weekend 🙂