By Steve Pedry  10/12/22

4-7-8 Breathing Technique Benefits

The 4-7-8 breathing technique, which is also called "relaxing breath," involves taking a deep breath in for 4 seconds, holding it for 7 seconds, and letting it out for 8 seconds.

This way of breathing is meant to calm people down or help them fall asleep. Some people who like the method say that it helps people fall asleep in 1 minute.

There isn't a lot of scientific evidence for this method, but a lot of anecdotal evidence suggests that deep, rhythmic breathing like this is relaxing and may help people fall asleep more easily.

Before starting the breathing pattern, sit comfortably and place the tip of the tongue on the tissue right behind the top front teeth.

How to do it?

Take a quiet 4-second breath in via the nose, hold it for 7 seconds, and then "whoosh" it out through the mouth for 8 seconds. Four times, repeat.

There is some evidence that deep breathing techniques can help a person feel less anxious and stressed.

What it does and how it helps

Less tired, less anxious, fewer asthma symptoms in teens; better stress management, lower BP, fewer migraines

Some of the possible benefits:

Most of the time, 4-7-8 breathing is used to relieve stress and anxiety. It is said that the more a person uses it, the better it works at helping them deal with stress.

Anti-anxiety drugs, on the other hand, tend to lose some of their effectiveness over time as the body gets used to them.