Integrate 4-7-8 Breathing into Your Daily Routine for a Calmer Mindset

“Don’t React, But Respond!”

I’m pretty sure that you’ve heard this saying before and often in life. Right! Well, how do you learn to respond and not react whenever you encounter a stressful situation?

The answer is simple. The 4–7-8 breathing is the antipode.

What does 4-7-8 breathing mean?

The 4-7-8 Breathing is a powerful technique developed by Dr. Andrew Weil, based on an ancient yogic technique, i.e., Pranayama, and aimed at controlling and slowing breathing. This technique helps you calm down when you’re feeling anxious or stressed out.

How do I do it?

As the name suggests, 4-7-8 breathing. It has three stages—inhale, hold, and exhale—that have to be done with the counting breath.

• To practice, find a place where you won’t be disturbed and sit comfortably with your eyes closed.
• Begin with 2-3 deep breaths to turn the body into a relaxed state.
• Inhale slowly and deeply through your nose, and count 1-2-3-4 slowly and quietly.
• Hold your breath for the count of seven.
• Release your breath slowly and completely through your mouth, making the sound ‘ah’ for the count of eight.
• After completing the first cycle, take 2-3 slow and deep breaths again.

As you practice this technique, you can do 3–4 cycles in one sitting, and so on.

Its Benefits

When we talk about the 4-7-8 breathing technique, it is essential to talk about its benefits too, because after knowing its myriad of benefits, you’ll be filled with more zeal and enthusiasm to incorporate this breathing technique into your daily routine.

• It helps in stress and anxiety reduction and also beats depression.
• It increases the quantity as well as the quality of your sleep and gives you better sleep.
• This technique helps you train your body to respond to a stressor while in a more relaxed state.
• It controls your food cravings, which leads to stopping overeating and contributes to weight management.
• It improves cardiovascular health, boosts immunity, and controls blood pressure.

In addition, 4-7-8 breathing techniques increase concentration power and make your mind more active and focused.

When should I use it?

Well, there are no hard rules to follow when it comes to ‘when to use’ the 4-7-8 breathing technique. You can perform this technique when you wake up or before bedtime, when you feel stressed or anxious, or even if you’re going through an exam period or pressure at work. In whatever situation you’re in, you’re allowed to use it, especially when you find yourself in a challenging one.

If you’re new to 4-7-8 breathing, your nervous system will take some time to adapt to this type of breathing. But as you practice it daily, even on days when you don’t feel like doing it, your body will eventually learn to respond to a stressor in parasympathetic mode.

Remember, learning to respond and not to react is a process. Don’t forget to be kind to yourself!