What is 4 7 8 Breathing Technique?

| Awareness

What is 4 7 8 Breathing Technique?


Slowing down in today’s fast-paced world seems impossible sometimes. Yet, it is necessary to let your nervous system relax and recover from the burdens of a busy life. Since stress is inevitable, finding moments of peace and tranquility is crucial, and the 4 7 8 breathing technique is one of the many ways to calm your nervous system down. 

First, you take a deep breath through your nose for 4 seconds. Then, you hold your breath for 7 seconds. Finally, you slowly breathe out through your mouth for 8 seconds. It's like a pattern: 4 seconds in, 7 seconds holding, and 8 seconds out. In this blog, we will discuss how to use this technique to calm yourself down while stressed and how it activates your parasympathetic system, aka the ‘rest and digest’ system. 


4 7 8 Breathing Technique


How it works

The 4-7-8 breathing technique activates the parasympathetic nervous system. When you breathe out slowly for a longer time, your body signals that it's time to relax. This triggers the parasympathetic nervous system, also known as the "rest and digest" system. The parasympathetic system helps reduce the effects of stress and promotes relaxation.

When our body is parasympathetic, it focuses on healing. This happens because stress hormones, like cortisol, go down. As these hormones can slow down healing, when their level drops, our body starts to heal. In parasympathetic mode, the body promotes digestion, and mineral absorption also improves. 

Moreover, parasympathetic also promotes better-quality sleep, which means regeneration and restoration happen. When we are asleep, our body repairs itself, fighting off sickness. By reducing stress, your immune function is enhanced as well. Incorporating the 4-7-8 breathing technique for a few minutes could prove to be a good habit to add to your daily routine. 


4 7 8 Breathing Technique


How to do it

The 4-7-8 breathing trick is an easy way to calm down and feel better when you're stressed. Here's how to do it: 

First, find a comfy spot to sit or lie down. Close your eyes to block out distractions. Then, take a deep breath through your nose, counting to 4 in your head. Hold your breath for 7 seconds, and then breathe out slowly through your mouth for 8 seconds. 

Doing this regularly can make a big difference in how you feel. It helps your body relax, so you'll feel less stressed and anxious. Plus, if you do it before bed, it can help you sleep better at night. 

When you practice this technique often, you might notice you can concentrate better and handle your emotions more calmly. It's like giving your mind and body a little break from the chaos of the day. So, whenever you need a moment to unwind, give the 4-7-8 breathing trick a try and see how much better you feel afterward.



In conclusion, the 4-7-8 breathing technique is a simple and effective way to promote relaxation and reduce stress. It follows a pattern of inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, which activates your body's natural relaxation response. This technique can be practiced anytime, anywhere. If it is dealing with everyday stressors or struggling to find peace before bedtime, incorporating the 4-7-8 breathing technique into your routine can help you achieve calmness and allow your nervous system to heal. The benefits of the 4-7-8 breathing technique include activating your parasympathetic nervous system, which handles the healing process of your body. 


4 7 8 Breathing Technique



1. What is the 4-7-8 breathing technique in simple words?

It's a simple breathing technique that helps you relax. You breathe in for 4 seconds, hold your breath for 7 seconds, and then breathe out for 8 seconds.


2. When should I do it?

Anytime you feel stressed, anxious, or need to calm down. It's also good to do before bed to help you sleep better.


3. Can anyone do it?

A: Yes, it's safe for most people. But if you have any health concerns or breathing problems, it's a good idea to talk to a doctor first.


4. How long should I do it for?

Start with just a few rounds, like 4 breaths. As you get used to it, you can do more, but there's no set rule. Just do what feels good for you.


5. Can kids do it too?

Yes, kids can do it too! It's a great tool for them to learn how to calm down when they're upset or anxious. Just make it fun and not too serious for them.

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