4-7-8 Breathing Technique - Scientifically-Proven Quick Stress Relief

What is the 4-7-8 Breathing Technique?

The 4-7-8 breathing technique is a simple yet effective breathing method popularized by Dr. Andrew Weil. This technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, which can quickly activate the body's relaxation response.

Benefits of 4-7-8 Breathing

• Quickly reduce stress and anxiety
• Improve sleep quality
• Lower blood pressure
• Enhance focus and concentration
• Strengthen emotional regulation

How to Practice 4-7-8 Breathing

1. Sit or lie down comfortably
2. Inhale through your nose for 4 seconds
3. Hold your breath for 7 seconds
4. Exhale through your mouth for 8 seconds
5. Repeat the cycle 4 times for one complete session