4-7-8 Breathing Technique: The Quickest, Cheapest Way To Chill Out

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Moody? Nervous? Out of Sorts?

Imagine for a moment, that you are feeling off.

Moody. Worried. Not like your best self.

Or, maybe you do not have to imagine— it’s how you are feeling right now.

Well, if that’s the case, then you have stumbled on exactly the perfect article for you.

And if you’re feeling perfectly fine today, then you can just tuck this article in your memory bank and save it for the next ‘rainy day.’

They Say The Best Things in Life Are Free…

The technique I’m going to share with you today does not cost one single penny.

You don’t need to go anywhere to do it and you don’t need to have anything specific within reach.

Nope, you don’t need an ocean and you don’t even have to hold your hands in any specific way.

You can do it anywhere, anytime.

And best of all, it works fairly quickly!

Benefits of the 4-7-8 Breathing Technique

Specific breathing techniques like the one I’m about to share with you have been shown to help activate the parasympathetic nervous system and promote feelings of relaxation and wellbeing. (SOURCE)

Diaphragmatic breathing, also called deep breathing, can “improve cognitive performance and reduce negative subjective and physiological consequences of stress in healthy adults.”

And, like I said, best of all, you do not have to have any specific tools and you can learn it in about three minutes.

The specific method I am referring to is a breath work exercise known as the 4-7-8 breathing technique.

This technique was made popular by Dr. Andrew Weil, but has been used for centuries and has ancient yogic roots.

Honestly, many people have probably heard of this technique, but I have forgotten to actually try it out.

Also, incidentally, it’s possible that many people have not heard of this technique and because it has been so valuable to me I wanted to take a moment today to share about it and really emphasize its effectiveness.

I’ve use this technique before when struggling to fall asleep, dealing with a hefty case of nerves, and to simply calm a worried mind.

How to Practice the 4-7-8 Breathing Method

OK enough with the backstory (what is this a recipe blog?!).

Here are the simple steps for the 4-7-8 breathing method:

First, close your mouth and gently inhale through your nose to a mental count of four.

Next, hold that breath for a mental count of seven.

Then, exhale through your mouth, making a whooshing sound for a metal count of eight.

Repeat the process at least three more times for a total of four cycles.

I hope you fine this technique as useful as I do.

I love to hear from our readers, so of course, drop me a line if this was helpful for you!


Sylvia, Cofounder of Lifted Naturals

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