Benefits Of Using 4-7-8 Breathing Method

Benefits Of Using 4-7-8 Breathing Method

Breathe in for four seconds, hold the breath for seven seconds and exhale for eight seconds. This breathing exercise is known as “relaxing breath” and is taught to help reduce anxiety.

Start by situating yourself into a comfortable sitting position. You may also lie down.

Continue by holding the tip of your tongue to the roof of your mouth, right behind your two front teeth. Release all of the air from your lungs. Breathe in for four seconds. Hold this air in for seven seconds. Exhale forcefully, making a whoosh sound, for eight seconds.

If you experience any dizziness, you should stop using the method. You may shorten the amount of time you inhale, hold, and exhale by half.

According to advocates of the 4-7-8 method, the longer an individual practices it, the more that person can enjoy the benefits of it.

Although there is little research to refer to this method of reducing anxiety, many users and professionals claim it can help you fall asleep in one minute.

Some other potential health benefits it aids in are:

  • improved migraine symptoms
  • decreased fatigue
  • reduces hypertension
  • reduces symptoms of asthma in children

While most people use this breathing technique for reducing anxiety and sleeping better, people also use it to enhance other stress-relieving practices. Those practices include:

  • guided imagery
  • yoga
  • repetitive prayer
  • mindfulness meditation

There are apps that can help individuals who would like to practice relaxing breathing techniques but are too busy to self-regulate.

Some of these apps include Breathe for Apple products and Prana Breath: Calm and Meditate, which is available from the Google Play store.

The only reported side-effect is lightheadedness. The benefits may be falling asleep faster and reduced anxiety.

For those who need reminders to help them use this technique daily, mobile apps can be helpful.

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