Master 4-7-8 Breathing

4-7-8 breathing is an ancient, yogic breathing practice that can help you reduce anxiety and stress.  Additionally, this simple breathing exercise can be practiced during meditation or while simply lying in bed before falling asleep. This breathing exercise is very effective and with practice is a valuable tool you can use anytime you need to relax.

4-7-8 Breathing Technique Instructions :

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 breathing exercise 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 breath technique can help reduce feelings of anxiety and stress while promoting more restful sleep. There are many breathing exercises which all may help provide a sense of calm and relaxation. In combination with other exercises this breathing technique works great. Breath work is a great tool that many may find relief using and hopefully you will too.

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