Disclaimer: This information is for general educational purposes only and does not replace advice from your GP or healthcare professional.
1. What is 4-7-8 breathing?
4-7-8 breathing, sometimes called the “relaxing breath,” is a structured breathing technique designed to calm the nervous system. It involves inhaling quietly through the nose for four seconds, holding the breath for seven seconds, and exhaling slowly through the mouth for eight seconds.
2. What is the main purpose of this technique?
The primary aim is to shift the body from a stressed or alert state into a calmer, more relaxed state. It is commonly used to reduce anxiety, settle racing thoughts, improve emotional regulation, and help with falling asleep.
3. How does 4-7-8 breathing work in the body?
The technique influences the autonomic nervous system. The prolonged exhale stimulates the vagus nerve, activating the parasympathetic “rest and digest” response, which lowers heart rate and blood pressure. The breath-holding phase allows better oxygen exchange and a slight rise in carbon dioxide, which further promotes relaxation and calmness in the brain.
4. How do I practice 4-7-8 breathing correctly?
Sit upright or lie down comfortably. Place the tip of your tongue against the ridge just behind your upper front teeth and keep it there. Breathe in through your nose for four seconds, hold your breath for seven seconds, then breathe out fully through your mouth for eight seconds, making a gentle “whoosh” sound. This completes one cycle.
5. When is the best time to use 4-7-8 breathing?
It can be used during moments of acute stress or anxiety, but it is especially effective when practiced regularly. Many people use it before bed, after emotionally challenging situations, or prior to stressful events such as exams, presentations, or medical appointments.
6. Can 4-7-8 breathing help with insomnia?
Yes. It is widely recommended as a non-medication strategy for sleep onset. By calming the nervous system and reducing physical tension, it helps remove common barriers to falling asleep, such as a racing heart or restless thoughts.
7. Is 4-7-8 breathing safe for everyone?
It is generally safe for most people. Beginners may occasionally feel lightheaded or notice tingling sensations due to changes in breathing patterns. If this occurs, return to normal breathing and try again later. People with significant lung disease should seek medical advice before practising prolonged breath-holding techniques.
8. How often should I practise this technique?
Regular practice is encouraged. It is commonly recommended to perform four breathing cycles twice daily. During the first month, it is best not to exceed four cycles at one time. With experience, some people gradually increase to up to eight cycles per session.
9. How is it different from simple deep breathing?
Unlike casual deep breathing, 4-7-8 breathing emphasises the length of the exhale and includes a breath-holding phase. The specific timing pattern is designed to maximise the calming effect on the heart and nervous system, while the counting also helps focus the mind away from stressful thoughts.
10. When should I seek medical advice instead?
Breathing techniques are supportive tools but not a substitute for medical care. You should consult a GP or mental health professional if anxiety, stress, or sleep problems are persistent, severe, or affecting daily functioning, or if symptoms are associated with chest pain, low mood, or other concerning features.
