The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

•             You can practice while you are sitting straight on the floor, or on a chair.

•             Not recommended for children younger than teenage years.

•             2 times in the morning, and 2 times in the evening; minimum 4 times, maximum 8 times per day.

Contraindications (Definite Inadvisable Situation)

•             Chest pain

•             High blood pressure (>160>100: People who use high blood pressure medicine can practice)

•             Epileptic seizure (If you had it within the past 6 months)

Benefits

•             When regularly practiced for two months, it acts as an antidote against anxiety.

•             Practice for 4 breaths, before reacting when you get angry. It will balance your nervous system.

•             It calms the mind.

•             Good for sleeplessness.

•             Practice before you have a craving for junk food. It will calm this sensation.

•             It acts as a soother against fear, and it will make you remain calm.

 •            When you practice twice a day for 4 breaths, in long term, it provides more calmness for the nervous system than the sedatives.

•             You will start noticing the benefits more and more, after the second month. The heart rate will return to normal, high blood pressure will normalize, the capacity for physical movement will increase.

•             During the first month, it is recommended to practise in two different time periods for only 4 breaths in a day.

•             After the 4th, and the 6th week you can go up to 8 breaths. But this is the maximum count of breath for one practice.

How to Practice

•             In this breathing technique, you inhale through your nose, and exhale through your mouth.

•             Your mouth is closed, and while the tip of the tongue should be touching the firepoint, inhale through your nostrils by counting to 4.

•             Hold your breath for 7 counts.

•             And exhale through your mouth forcefully, as if sounding like a wind, while counting to 8.

•             And then inhale through your nose in 4 counts, again.

•             Complete 4 rounds with this routine.

•             You can practice this technique twice daily; in the morning and in the evening.

•             After regularly practicing for four weeks twice a day, you can raise it to 8 rounds. In other words, 8 rounds in the mornings, and 8 rounds in the evenings. But it is never recommended to do more than 8 rounds in one sitting.

Click here to watch how this breathing technique is done.