4-7-8 Breathing is a simple, science-based strategy for wellbeing. Keep reading to learn how to do it, tips for beginners, & benefits. Plus a video demonstration & free digital download!

4-7-8 Breathing is a breathing technique that helps you calm down. It is touted by Dr. Andrew Weil, an Integrative Medicine pioneer, as the most powerful relaxation method he’s found. Whether you live with anxiety or simply want to boost wellbeing, deep breathing is an evidence-based practice for a healthy mind and body.

Here’s all you need to know about 4-7-8 Breathing:

How to Use 4-7-8 Breathing:

  1. Exhale completely through your mouth with slightly pursed lips so your exhale is audible.
  2. Inhale through your nose for a silent count of 4.
  3. Hold your breath for a silent count of 7.  
  4. Exhale audibly through your mouth for the count of 8.
  5. Repeat 4 times.

Tips for Using 4-7-8 Breathing:

  • Start with 4 cycles through the 4-7-8 breath for the first month. If you like, slowly increase up to 8 cycles.
  • If the 4-7-8 count feels too long, try 2-3-4 at first and work your way up.
  • If you have anxiety, make sure you inhale into your belly, not your upper chest. If this technique still makes you anxious, discontinue and try a different anxiety reduction technique.
  • This can be used any time of day, but for best results practice 4-7-8 breathing a minimum of twice a day (morning and night).
    • This helps you develop a habit, which optimizes results.
    • Practicing during non-stressful moments conditions your body to calm down when using the technique. This makes it more effective when you need to use it during stressful moments.

Benefits of Using 4-7-8 Breathing:

4-7-8 breathing creates an asymmetric breathing pattern, meaning your inhales and exhales are not equal. Newer research indicates exhalations done for double the length of the inhalations, calms the body in about two minutes.[1]

Deep breathing is thought to stimulate the vagus nerve, which plays a crucial role in the parasympathetic nervous system. Evidence shows this can:[2]

  • Improve resiliency, an important part of stress management
  • Help with depression, mood and anxiety disorders, and PTSD
  • Decrease gastrointestinal issues, like irritable bowel syndrome
  • Affect the relationship between the gut, brain, and inflammation, all important components of the immune system
  • Boost homeostasis, affecting satiety and energy
  • Relax the body, facilitating sleep

Video Demonstration of 4-7-8 Breathing

Downloadable PDF of 4-7-8 Breathing

Need a reminder? Hang this visual where you can see it, and let it be your reminder to pause and breathe.

4-7-8-BreathingDownload

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[1] Bergland, C. (May 9, 2019). Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve. Psychology Today. Retrieved July 7, 2021 from https://www.psychologytoday.com/us/blog/the-athletes-way/201905/longer-exhalations-are-easy-way-hack-your-vagus-nerve.

[2] https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00044/full, accessed 3/23/2022