The 4-7-8 Technique

The 4-7-8 Technique

What is the 4-7-8 Technique?

The 4-7-8 breathing technique is an ancient, yogic breathing practice that can help you reduce anxiety and stress.  Additionally, this simple breathing technique can be practiced during meditation or while simply lying in bed before falling asleep.

How to Do the 4-7-8 Breathing Technique: When using this technique to reduce symptoms of anxiety, follow these simple steps:


1. Exhale completely through your mouth, making a whoosh sound.  Close your mouth and inhale quietly through the nose to a mental count of four.

2. Hold your breath for a count of seven.

3. Exhale completely through the mouth, making a whoosh sound to a count of eight.  This completes one breath cycle.

4. Now inhale again and repeat the cycle three more times for a total of four breaths.  The technique is complete when you have completed four breathing cycles (16 breathes in total).

The 4-7-8 Technique is helpful when you are having trouble falling asleep, staying asleep, or if you wake up feeling un-refreshed after sleeping.  Along with meditation, this technique can help reduce feelings of anxiety and stress while promoting more restful sleep.

The 4-7-8 Technique
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[…] and muscle relaxation exercises to calm your body and reduce feelings of anxiety. You can try the 4-7-8 breathing technique to help your body […]

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