As we continue to explore calming strategies in our Breathe Easy series, we take a look at the 4-7-8 Breathing technique, an exercise designed to promote relaxation, reduce stress, and induce calmness. Developed by integrative medicine practitioner Dr. Andrew Weil, this technique’s simplicity makes it practical for everyday use as a powerful tool for managing stress, anxiety, and promoting overall well-being.
To perform the 4-7-8 Breathing technique, find a comfortable position either sitting or lying down. You can place one hand on your belly and the other on your chest to be more mindful of your breath. Close your eyes gently and take a moment to relax your body, releasing any tension you may be holding in your muscles.
- Inhale (4 seconds): Begin by inhaling quietly and slowly through your nose for a count of four seconds. As you inhale, try to fill your lungs deeply and completely. Feel your abdomen expand as you breathe in
- Hold (7 seconds): After inhaling, hold your breath for a count of seven seconds. During this pause, focus on the sensation of stillness and calmness in your body
- Exhale (8 seconds): Now, exhale slowly and completely through your mouth for a count of eight seconds. As you exhale, imagine releasing any tension, stress, or negative energy from your body. Feel your abdomen contract as you breathe out.
Repeat the cycle: After exhaling, pause for a moment and then start the cycle again. Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Try repeating this cycle for four full breaths the first time around, then build on this over time.
Practice regularly or whenever you feel stressed, anxious, or overwhelmed. With regular practice, you can train your body and mind to respond more calmly to stressful situations.
What’s the difference?
Unlike other exercises, the 4-7-8 Breathing technique places a particular emphasis on extending the exhalation phase, which can trigger the body’s relaxation response more effectively. By holding the breath and extending the exhalation, the technique stimulates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This activation can lead to decreased heart rate, lowered blood pressure, and reduced levels of stress hormones like cortisol. The deliberate slowing down of the breath and elongating the exhale can help quiet the mind, reduce racing thoughts, and induce a state of calmness and relaxation.
Though offering similar benefits, the Box Breathing technique that we learned about last week utilizes a symmetrical pattern that promotes balance and rhythm in breathing. The structured nature of Box Breathing can help increase mindfulness and focus by directing attention to the breath and the counting process. This can lead to improved concentration and mental clarity.
A technique the whole family can practice
As you can imagine, teaching the 4-7-8 Breathing technique to children requires a gentle and patient approach, making the practice accessible and engaging. Here’s how to teach it to children:
Step 1: Set the Stage
Choose a Quiet Environment: Find a calm and quiet space where you and your child can practice without distractions.
Create a Relaxing Atmosphere: Dim the lights, play soft music if desired, and ensure that both you and your child are comfortable.
Step 2: Introduce the Technique
Use Child-Friendly Language: Explain the 4-7-8 Breathing technique in simple, age-appropriate language. You can say something like, “Let’s learn a special way to breathe that helps us feel calm and relaxed.”
Demonstrate the Technique: Show your child how to perform the 4-7-8 Breathing technique by taking a deep breath in through your nose for a count of four, holding the breath for a count of seven, and then exhaling slowly through your mouth for a count of eight.
Encourage Participation: Encourage your child to join you in practicing the breathing technique. Offer reassurance and let them know that it’s okay if they find it challenging at first.
Step 3: Practice Together
Guide the Breathing Exercise: Lead your child through the 4-7-8 Breathing exercise, counting the breaths out loud to help them maintain the rhythm. You can say, “Breathe in…two, three, four… hold…two, three, four, five, six, seven…and breathe out…two, three, four, five, six, seven, eight.”
Use Visualizations: Incorporate visualizations to make the practice more engaging. For example, you can imagine inhaling the scent of a flower, holding a balloon in your belly, and then blowing out birthday candles.
Offer Encouragement: Offer plenty of encouragement and praise as your child practices the breathing technique. Acknowledge their efforts and celebrate their progress, even if they’re only able to do a few breaths at a time.
Step 4: Make it Fun
Turn it into a Game: Turn the breathing exercise into a game by adding playful elements. For example, you can pretend to blow away clouds or imagine floating on a magic carpet with each breath.
Use Props: Incorporate props such as bubbles, feathers, or pinwheels to make the practice more interactive and enjoyable.
Be Creative: Be creative and flexible in your approach, adapting the practice to suit your child’s interests and preferences.
Step 5: Practice Regularly
Set Aside Time for Practice: Set aside dedicated time each day to practice the 4-7-8 Breathing technique with your child. Consistency is key to helping them develop the habit.
Encourage Independence: As your child becomes more familiar with the technique, encourage them to practice on their own whenever they feel stressed or anxious.
By following these steps and approaching the practice with patience, encouragement, and creativity, you can help your child learn and benefit from the calming effects of the 4-7-8 Breathing technique.
Follow this visual guide to take counting out of the equation
If you’d like to close your eyes during this exercise, you may find the inhalation and exhalation sound cues from the following guided video helpful