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Feeling overwhelmed, anxious, or struggling to fall asleep? The 4-7-8 breathing technique is a simple, accessible tool you can use anytime to regain calm and balance. This practice involves a focused pattern of breathing that soothes the nervous system, making it particularly helpful for managing anxiety, improving sleep, and easing nausea or dizziness.  

What is 4-7-8 Breathing?

4-7-8 breathing is a rhythmic technique where you:  

1. Inhale through your nose for **4 seconds**.  
2. Hold your breath for **7 seconds**. 
3. Exhale slowly and fully through your mouth for **8 seconds**.  

Developed by Dr. Andrew Weil and inspired by ancient pranayama practices, this method gently encourages your body to switch from a state of stress (fight-or-flight) to relaxation (rest-and-digest).  

Why It Works

This technique engages the parasympathetic nervous system, which is responsible for helping the body relax. By slowing down your breathing, you send calming signals to your brain, counteracting the physical and mental symptoms of stress.  

Regular practice of 4-7-8 breathing can help to:  

– Reduce anxiety and promote emotional balance.  
– Support better sleep by calming racing thoughts.  
– Ease nausea and dizziness, particularly helpful for those experiencing hormonal shifts.  
– Improve focus and clarity during stressful situations.  

How to Practice 

Here’s a quick guide to practicing 4-7-8 breathing:  

1. Sit or lie down in a comfortable position.  
2. Place one hand on your chest and the other on your belly (optional) to connect with your breath.  
3. Inhale deeply through your nose for 4 counts  
4. Hold your breath for 7 counts 
5. Exhale slowly through your mouth for 8 counts (breathing through pursed lips helps) 
6. Repeat for 2-4 cycles, or as long as feels good.  

Pro Tip: If you’re new to this practice, you may feel lightheaded at first so consider doing this practice sat down initially.  

Start with fewer cycles and gradually build up as your body adjusts (but you might not need to do many)

Who Can Benefit and When to Use

This technique is a versatile tool for anyone looking to manage stress and improve their well-being. 

It’s particularly helpful:  

– During moments of anxiety or overwhelm.  
– As a night time ritual to support sleep.  
– In response to physical symptoms like nausea or dizziness.  

However, individuals who are pregnant, have unmanaged high or low blood pressure, or certain respiratory or cardiovascular conditions should consult a healthcare provider before practicing.  

Why It’s Helpful During Menopause

For those navigating menopause, 4-7-8 breathing can be a powerful ally. Many experience anxiety, sleep disturbances, and physical discomfort such as dizziness or nausea during this transition.

Incorporating this practice into daily life provides a simple, natural way to find relief and regain a sense of control.  

On a Personal Note

Learning this technique as an apprentice facilitator, it was my least favourite to guide (I’m not the best at counting). However, during a particularly sleepless night, I surrendered and found it highly effective as it had me drifting off within a couple of breaths.

I’ve also been surprised to see how effective this has been for a good few of my menopause clients struggling with vertigo, nausea and the 3am wake ups so I now guide this regularly (I’m still working on the counting).

Final Thoughts

The beauty of 4-7-8 breathing lies in its simplicity and effectiveness. It requires no special equipment, can be done discreetly in almost any situation, and brings rapid results when practiced consistently.  

Whether you’re seeking calm during a hectic workday or trying to unwind before bed, this technique is a reliable way to create space for relaxation and balance.  

If you’re ready to experience the benefits of 4-7-8 breathing, check out the accompanying video guide, where I walk you through the technique step by step!

Carly Killen – Discover yourself – one breath at a time

To find out more about Carly, take a look at her profile in Practitioners Corner

I love this question! Although I only realised recently just how relevant it is to the work I do. I set up “Pick your Brains” sessions in response to the question “I don’t need a full coaching session, but may I pick your brains?”

As I was considering this, I realised how instinctively I had hit upon a perfect description of what these short 20-minute sessions were about. They are literally an invitation to pick my “brains”. Over my breathwork journey, I have realised the significance of our 3 brains and how we might feel or experience them in our bodies.

First the reptilian brain, our oldest brain and considered the least evolved, oh but how powerful and glorious this brain is. It is the brain that regulates our nervous system, that keeps us safe from real and perceived dangers. You probably know it as the fight, flight or freeze response. But I would like to propose that there is also a built-in early warning system that we might call gut instinct. A feeling in the belly that encourages us to check in. Maybe even to double check. Before we leap.

Then we move to our second brain, the limbic brain, that encourages us to feel and allow the movement of emotions. I liken this to our heart brain or our intuition. This is a quiet brain, that opens and closes in response to our listening. Perhaps with this brain we don’t understand the logic, but somehow, intuitively our heart feels open. Or indeed closed. This opening and closing of our intuition accesses an innate wisdom from deep within us that allows us to feel our way through whatever is before us. It is our intuitive felt sense.

Then finally our most recently evolved brain, the prefrontal cortex, the brain that allows us to follow the logic. Our intelligence. I would like to add a dimension to this and call it our imaginative intelligence. The organicity that catalogues our life experience to create our comfort zone, and that allows us simultaneously to explore our boundaries and to push them inwards and outwards, a little or maybe even a lot!

In my imagination it is like an elastic egg around us, that in overdrive can restrict us, contracting and making us small, in underdrive it has no edges or end and no learned experiences, so we barrel forward into the same behaviours without thought, in neutral it allows us space to explore just beyond where we are now, whilst still holding us. We can step forward or reach out in one area and it expands, or pull back in another and it contracts, gently shifting and changing in response to our explorations.

Each of these brains has a purpose in our lives, designed to work for us or with us in tandem. Enhancing our experience of life. Equally, each of these brains can go into overdrive or underdrive based on our experiences of life.

We can quiet the early warning signs of our gut instinct with an overdrive of taught logic that encourages us to keep going regardless. We can treat our heart with supreme reverence and forget that we have innate intelligence built up over lifetimes that supports our intuition. Like most of our brilliant body, they work better when harnessed together. We might call it teamwork.

They work better when asked, which of my beautiful brains is best placed to lead in this situation? And having established this, the evolved leader looks to his/her full team to find a balanced solution from all the wisdom and experience contained within. In business we call this situational leadership. One size does not fit all situations, we will rarely find the solution in the energy that created the problem.

Using this approach in combination with breathwork has led to my absolute genius moments, to my healing of wounds with love and compassion, to the unleashing of my creativity, to the gentle support needed in the moment of crisis.

And so, when you pick my brains, you are really allowing me to guide you towards accessing your own three brains. Your gut instinct, the intuition of your heart and your innate imaginative intelligence.

Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

Yes, breathwork can significantly improve focus and concentration. Techniques like box breathing or alternate nostril breathing are particularly effective for improving focus. Early in my Breathwork journey I was gifted with a Breathwork practice specifically for focus and concentration – I call it the Genius Genie, and you’ll find it in the section on Breathwork techniques. The Genius Genie aside, regular practice of Breathwork can lead to cumulative benefits, enhancing overall cognitive performance over time.

  1. Oxygen boost: Increased oxygen to the brain can enhance cognitive function.
  2. Stress reduction: Lowering stress levels helps clear mental fog.
  3. Mindfulness training: Focusing on breath trains attention and reduces mind-wandering.
  4. Autonomic nervous system regulation: Balancing the nervous system can improve mental clarity.
  5. Energy management: Certain techniques can increase alertness and combat fatigue.
  6. Reduced anxiety: Less anxiety often leads to better concentration.
  7. Improved brain wave patterns: Some practices may promote brain waves associated with focus.
  8. Mind-body connection: Enhanced body awareness can lead to better overall focus.
  9. Rhythmic patterns: Some breathing techniques create a rhythm that aids concentration.
  10. Break from digital stimuli: Breathwork provides a mental reset, especially beneficial in our tech-saturated world.

I would say I am a living example of how it can! When practiced consistently and alongside other supportive methods, which are dependant upon the individual. I needed rest and the space to explore previously unlooked at emotions and cPTSD trauma, so breathwork and meditation, along with a programme of self development and learning really helped.

Breathwork shows promise in helping manage symptoms of depression:

  • Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced depressive symptoms.
  • Mood regulation: Certain techniques may help balance neurotransmitters associated with mood.
  • Increased oxygenation: Better oxygen flow to the brain can potentially improve mood and cognitive function.
  • Mindfulness promotion: Focusing on breath can help break cycles of negative thoughts.
  • Autonomic nervous system balance: This can help regulate emotional responses.
  • Sleep improvement: Better sleep quality, often resulting from breathwork, can positively impact depression.
  • Physical activity: Some breathwork practices involve gentle movement, which can be beneficial for depression.
  • Self-empowerment: Having a tool to manage symptoms can provide a sense of control.
  • Potential for neuroplasticity: Regular practice may support brain changes that could help with depression.

While research is ongoing, some studies have shown positive results. However, breathwork should not replace professional mental health treatment. It’s best used as part of a comprehensive approach to managing depression, ideally under the guidance of a mental health professional.

Lamaze developed in the early 1970’s was specifically developed to aid with pain management during childbirth. It’s common sense therefore that Breathwork shows promise in managing chronic pain in other conditions :

  1. Relaxation response: Deep breathing triggers the parasympathetic nervous system, promoting relaxation and potentially reducing pain perception.
  2. Stress reduction: By lowering stress levels, breathwork may indirectly alleviate pain, as stress can exacerbate chronic pain conditions.
  3. Mindfulness: Focusing on breath can shift attention away from pain, providing temporary relief.
  4. Improved oxygenation: Better oxygen flow may help reduce muscle tension and improve overall body function.
  5. Endorphin release: Some breathwork techniques may stimulate the release of endorphins, natural pain-relieving chemicals.
  6. Autonomic nervous system regulation: This can help modulate pain signals in the body.
  7. Improved sleep: Better sleep quality, often a result of regular breathwork, can contribute to pain management.

While research is ongoing, some studies have shown positive results for conditions like fibromyalgia, lower back pain, and arthritis. It’s important to note that breathwork should be used as part of a comprehensive pain management strategy, and may not be suitable as a sole treatment. Consulting with healthcare providers or a qualified breathwork facilitator is recommended for tailoring breathwork practices to specific pain conditions.

Breathwork has a profound impact on the nervous system, particularly the autonomic nervous system (ANS):

  1. Parasympathetic activation: Slow, deep breathing stimulates the vagus nerve, activating the “rest and digest” response.
  2. Sympathetic regulation: Certain techniques can help balance the “fight or flight” response, reducing stress and anxiety.
  3. Heart rate variability: Breathwork can improve heart rate variability, an indicator of ANS balance and resilience.
  4. Cortisol reduction: Regular practice can lower levels of the stress hormone cortisol.
  5. Neurotransmitter balance: Some studies suggest breathwork may influence neurotransmitter levels, potentially affecting mood and stress responses.
  6. Brain wave alteration: Certain breathwork practices have been shown to influence brain wave patterns, promoting relaxation or heightened awareness.
  7. Interoception improvement: Breathwork enhances awareness of internal bodily sensations, strengthening the mind-body connection.

By directly influencing the ANS, breathwork can help regulate various physiological processes, including heart rate, blood pressure, digestion, and immune function. This makes it a powerful tool for managing stress, improving emotional regulation, and enhancing overall well-being.

Yes, breathwork can be highly effective in managing anxiety and stress. Its effectiveness stems from its direct impact on the autonomic nervous system:

  1. Activates relaxation response: Deep, slow breathing triggers the parasympathetic nervous system, countering the “fight or flight” stress response.
  2. Reduces cortisol levels: Regular practice can lower the stress hormone cortisol.
  3. Improves heart rate variability: This indicates better stress resilience.
  4. Provides a focus point: Concentrating on breath can break cycles of anxious thoughts.
  5. Increases oxygenation: Better oxygen flow can reduce physical symptoms of anxiety.
  6. Promotes mindfulness: Breathwork encourages present-moment awareness, reducing worry about future or past.
  7. Offers a sense of control: Having a tool to manage symptoms can itself reduce anxiety.
  8. Releases muscle tension: Certain techniques help relax tense muscles associated with stress.

Techniques like 4-7-8 breathing or box breathing are particularly useful for immediate anxiety relief. For long-term stress management, consistent practice of various techniques can build resilience and coping skills.

Breathwork refers to various techniques and exercises that involve conscious control of breathing patterns to improve physical, mental, and emotional well-being. It goes beyond normal, automatic breathing by incorporating specific rhythms, depths, and durations of inhalation and exhalation. Breathwork practices can range from simple deep breathing exercises to more complex methods like holotropic breathwork or box breathing.

The core principle of breathwork is that by altering our breathing, we can influence our physiological and psychological states. This is based on the intricate connection between our breath, nervous system, and mental state. Practitioners use breathwork for various purposes, including stress reduction, anxiety management, improved focus, enhanced physical performance, and even spiritual exploration.

Breathwork can be practiced alone or guided by an instructor, and it often incorporates elements from various traditions, including yoga, meditation, and certain therapeutic approaches. While some breathwork techniques are simple enough for anyone to try, others may require supervision from a trained professional, especially those that induce altered states of consciousness.