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The 4-7-8 breathing technique, rooted in the ancient practice of pranayama, is an effective method for reducing anxiety and promoting relaxation.

What is the 4-7-8 Breathing Technique?

The 4-7-8 breathing technique is based on pranayama, a traditional yogic practice focused on breath control. This technique involves a rhythmic pattern of inhaling, holding the breath, and exhaling, which can significantly calm the mind and body.

How to Do It

Practicing the 4-7-8 breathing technique is simple and can be done anywhere. Initially, it is recommended to practice it twice a day, starting with just four cycles. Gradually, one can increase to eight cycles as they become more comfortable with the practice.

To execute the 4-7-8 breathing technique, one should first find a comfortable place to sit with a straight back. Then, they should place the tongue against the ridge of tissue behind the upper front teeth and maintain this position throughout the exercise. Next, they should exhale completely through the mouth, creating a whoosh sound. 

Following this, they should close their mouth and inhale quietly through the nose for a count of four. After inhaling, they should hold their breath for a count of seven. Finally, they should exhale completely through the mouth, once again making a whoosh sound, this time for a count of eight. This sequence constitutes one cycle of the 4-7-8 breathing technique, which can be repeated as needed for relaxation and stress reduction.

For Anxiety and Others

The 4-7-8 breathing technique offers various mental health benefits by activating the parasympathetic nervous system, which induces a relaxation response. According to Harvard cardiologist Dr. Herbert Benson, mindful breathing can interrupt the body's stress response, which otherwise suppresses the immune system and contributes to health issues like high blood pressure, depression, and anxiety.