The 4-7-8 breathing technique was developed by Dr. Andrew Weil, a Harvard-trained integrative medicine expert. The inspiration for this breathing method came from an old yogic technique, called pranayama. This technique originates from India and helps people take control of their breathing. The numbers in the name show how much time an action should last. Hence, 4 is for breathing in, 7 is for holding the breath, and 8 is exhaling. The important thing is to perform this technique regularly in no more than 4 breath cycles. The 4-7-8 breathing method is excellent for dealing with anxiety, stress, sleep issues and insomnia.

4-7-8 Breathing Method Origin

Dr. Andrew Weil is the founder of the University of Arizona Center for Integrative Medicine. He is the man responsible for bringing this ancient technique closer to the people. The research on ancient Indian yogic techniques was scarce. The main reason was as such techniques were orally passed on from generation to generation. However, there are extremely beneficial and he decided to bring them closer.

Pranayama is an ancient practice which is known for its health benefits and providing relaxation of the body and mind. This ancient practice consists of three phases, inhalation, retention, and exhalation. Pranayama will help you improve your attention, reduce stress, improve cognition, and boost speed.

4-7-8 Breathing Method Benefits

4-7-8 breathing method will help you relax and become more focused. Moreover, it will provide a number of health benefits, including relief of anxiety, stress reduction, anger management, and stopping unhealthy cravings. Moreover, this breathing technique is especially good for aiding people who have sleep disorders, such as insomnia, restless leg syndrome, panic attacks. By slowing down your breathing, you will be able to fall asleep much easier and better. In fact, it’s believed that by using the 4-7-8 breathing method, you will be able to fall asleep within only 1 minute.

Dr. Weil’s theory is backed up with a comprehensive 2011 review, which found that deep breathing techniques might be very beneficial. In fact, it can help reduce anxiety and fatigue, improve the symptoms of migraines and asthma, and enable people to control stress and aggressive impulses. Then, in 2013 a study was published in the Journal of the Indian Medical Association, which claimed that practicing pranayama breathing for six weeks can help people control stress and anxiety and boost their cognitive function.

People who have started using the 4-7-8 breathing technique claim that the more and longer they used it, the more effective it became.

How to Use and Perform 4-7-8 Breathing Method

First and foremost, you should perform this technique in a cozy sitting position or while lying down. Then, place the tip of your tongue on the roof of the mouth behind the top front teeth. Start releasing all the air out through your mouth, and then breathe in silently through the nose to a count of 4. You should hold your breath for 7 seconds and finally, breathe out loudly through your mouth for 8 seconds. Make sure you create a whoosh sound while doing this. Repeat this technique four times, twice a day. It’s best to do it as soon as you wake up and before going to be. Quickly after you start using this breathing technique, you will start noticing results and improvements. What’s best about the 4-7-8 breathing method is that it’s free and takes only a few minutes of your time.

Nevertheless, if this method doesn’t seem to help and you simply can’t fall asleep, it’s probably best if you undergo some testing for insomnia, which will help you determine your condition and suggest a possible treatment.