The 4-7-8 breathing technique against stress, panic and insomnia

The 4-7-8 breathing technique against stress, panic and insomnia. If we are often anxious and/or stressed, it may be time to learn how to return to the right calm at the end of the day. Stressful events and hustle and bustle can take a toll on how we feel, but there are certain practices that can help us. One example is 4-7-8 breathing. Let’s find out what it is and how to put it into practice.

Stress and anxiety are two great enemies of our psychophysical state. Sometimes it doesn’t take any dramatic events, but it’s our own routine combined with our worries that harm us. This is why it can be helpful to try some relaxation practices, autogenic training and/or meditation.

The 4-7-8 breathing technique against

Before we look at how to practice the 4-7-8 breath, let’s look at some of the benefits that make it worthwhile to try relaxation techniques. In this respect, there are many benefits associated with using breathing, meditation or relaxation in general. In particular, it is good to know that thanks to these activities we can:

  • significantly reduce the level of stress we experience;
  • restore and maintain our psychophysical energy:
  • reduce the pressure caused by anxiety and worry;
  • restore a good level of serenity and calmness;
  • promote relaxation and psychophysical recovery;
  • reduce and limit emotional resonances;
  • enhance our ability to respond to and cope with stressful events;
  • to restore balance;
  • improve self-awareness and knowledge of the moment in which we live;
  • strengthening emotional health and well-being.
Therefore, the practice of relaxation and breathing techniques allows us to take care of ourselves completely. With these capabilities, we are able to support the other actions we take to stay in good health. In fact, we can combine these practices with medical treatments such as cognitive behavioural psychotherapy and traditional medicine to further improve the results of therapy.
How to do the 4-7-8 breathing
Similarly, the 4-7-8 breath helps us to focus on the breath rather than the negative thought cycle. By doing so, we relieve tension, promote deep relaxation and rest. To make this possible, we must go through four steps. So, we have to do the 4-7-8 breathing: Sit in a comfortable place with a straight back.

Place the tip of your tongue behind your upper incisors where the roof of your mouth begins.

Sit in a comfortable position. Breathe in calmly through your nose, counting to 4. Hold your breath while counting to 7. Breathe out slowly through your mouth, counting to 8. Repeat the cycle 4 times. This technique can be performed several times a day to reduce stress and anxiety.

If you count in seconds, each 4-7-8 cycle lasts 19 seconds. And, according to Dr Weil’s research, it only takes 3 complete cycles to reach a state of deep relaxation that helps you fall asleep.

Finally, we can experiment by choosing the supine position if we want to prepare for sleep.

During the first month, it is recommended to repeat it at least twice a day, for example, in the morning and evening, up to 4 breathing cycles at a time. Starting from the second month, you can also increase the number of cycles to 8.

The exercise can also be done very slowly… depending on how long you can hold your breath. After 4-6 weeks, you will already notice its effectiveness in managing your mood during times of high stress, anxiety or suppressed anger, and even… in restoring your nightly sleep.

Especially in the beginning, try to focus on breathing correctly at the right time. When this method becomes a little more automatic, you can decide to do meditation.

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