4-7-8 Breathing Technique (Relaxing Breath)

The 4-7-8 breath (also known as the relaxing breath) is a breathing technique that takes no more than 2 minutes of daily practice. It is a natural tranquiliser of the nervous system that helps to:

Reduce stress and anxiety
Help you fall sleep
Minimise food cravings
Release internal tension
Improve digestion
Normalise blood pressure

You can also use this breathing technique whenever anything upsetting happens (i.e. if someone says/does something that upsets you, do this breathing before you react). Do this breathing at least twice a day but no more than 8 breath cycles at a time.

When performing the breathing, always remember to:

a) Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

b) Inhale quietly through your nose for a count of 4

c) Hold your breath for a count of 7

d) Exhale completely through your mouth around your tongue, making a whoosh sound for a count of 8

Transcript

Make sure you're sitting down with your back in an upright position.

Now place your hands in a comfortable place and gently close your eyes.

Take a deep breath in and now gently release.

Now place the tip of your tongue on your palate against the tissue just behind your upper front teeth.

And keep it there through all the breath cycles.

And remember to always inhale deeply through your nose and exhale completely through your mouth,

Making a swoosh sound as you exhale.

You will inhale deeply for a count of four,

Hold for a count of seven,

And deeply exhale for a count of eight.

I'll be doing the counting for you.

So get ready.

Go.

Three,

Four,

Five,

Six,

Seven,

Eight.

Now when it feels comfortable,

You can open your eyes.

This completes six cycles of the 4-7-8 breathing technique.

Well done.

Reviews

Thank you that was a quick breath 🥹😆 thank you I felt relaxed 😌

Shirt, sweet and to the point, thank you 😊🙏

I love the 4-7-8 breathing technique. This one is quite a bit faster than those i have come across before, but it works. Thank you.

Loved the pace of this, nice and quick and didn’t feel like I was going to fall asleep so I could continue with my day. Thank you 🙏🏻

Well done Cesar. I really liked this. I have need doing Dr. Weil’s method this about eight months now, and I usually count slower. Does that matter? Anyway, thanks 🙏

I loved this, including the speed of the counting. It is nice to have options.

This breathing technique cleared my head. Thank you.

Thank you. This is so relaxing i wish it is longer. 🙏🌼

Lovely Thank you

Great for anxiety! Thank you!

Good exercise definitely going to try this more

Exactly right. Namaste

Me encantó!!! 😍😘

Short and sweet. Perfect.

Very calming. I found my shoulders release and the tension melting away from my body. Thank you so much. I will practice

Very effective for a short meditation to bring yourself back to calm

A great primer in the morning before I meditate. Adds a physical dimension to my practice. Also well read with a pleasant voice and I like the no-nonsense pace. Well done sir.

Great technique! Thank you

This practice does take mindfulness but it does work in part because of the speed in which it is done