The 4-7-8 Breathing Technique for Anxiety

To achieve a calm, clear, and mindful state of mind, you are in control to regulate your own breathing. Careful breathing exercise can be relaxing and energizing while managing your stress level as well as other health problems varying from panic attacks to digestive illness. The 4-7-8 Breathing Technique, which was originally developed by Dr. Andrew Weil, can help with stress and anxiety levels. This breathing pattern is established and based on Pranayama which is an ancient yogic technique that can help practitioners obtain control over their breathing. 

Having a hard time falling asleep is common to some people. When done properly and regularly, this breathing technique could help people resolve that problem and manage to fall asleep in a shorter period of time. 

How does it work? 

Gaining a state of deep relaxation for the body is the main purpose of this 4-7-8 Breathing Technique. By doing particular patterns focusing on a long, deep breath in and out for a period of time will allow your body to refill oxygen that ultimately nourishes your organs and tissues with the desired oxygen boost. 

Anxiety can cause a lot of troubles, such as a lack of sleep and worry due to swirling thoughts and concerns that can keep you up all night and from being able to sleep well. Helping your body back into balance and regulate stress response can be regulated by doing relaxation practices. It is focused on regulating the breath as a substitute for replaying your worries at bedtime. In addition, it has also been proven to soothe a pounding heart and frazzled nerves. 

The 4-7-8 breathing technique include these following practices : 

- Breathing in and out through one nostril at a time 

- Concentrated meditation 

- Visualization of natural breathing 

- Guided imagery focusing on happy memory 

How to do it? 

The 4-7-8 breathing technique can easily be done anywhere, takes no time, and demands no equipment. Ideally, you can choose a comfortable place to sit or lie down where you can fully relax. Resting the tip of your tongue against the roof of your mouth is a starting step of the practice. Keep the tongue in place throughout the entire practice. 

Step by step of a one breath cycle practice : 

- Part your lips and create whooshing noise, exhale through your mouth - Seal your lips and quietly inhale through your nose while counting to four - Hold your breath for a count to seven 

- Exhale from your mouth only while creating whooshing noise to a count of eight - Inhale once again and repeat the cycle for three times with four breaths in total.

While doing this breathing technique, always inhale quietly through your nose and exhale audibly through your mouth. This technique is recommended by expert practitioners to help you gain deep sleep relaxation. 

Are you experiencing breathing troubles due to insomnia caused by anxiety? WellO2 is the latest breathing training device to help you practice breathing exercise that will improve your deep sleep and reduce the stress from anxiety.