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