The 4-7-8 breathing technique requires a person to focus on taking a long, deep breath in and out. Rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation.
Dr. Andrew Weil teaches the 4-7-8 breathing technique, which he believes can help with the following:
- reducing anxiety
- helping a person get to sleep
- managing cravings
- controlling or reducing anger responses
How To Do It
Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
To use the 4-7-8 technique, focus on the following breathing pattern:
- empty the lungs of air
- breathe in quietly through the nose for 4 seconds
- hold the breath for a count of 7 seconds
- exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
- repeat the cycle up to 4 times
Which apps can I use for 4-7-8 breathing?
People who are interested in trying breathing techniques but unsure of their ability to self-regulate may wish to use an app to help them. People can find apps for various devices in the Apple and Google Play stores.
For example, Breathe is a free app for Apple products, which helps people practice the 4-7-8 breathing method. Overall, the app has good reviews from people who have installed it. It also includes a feature to set reminders to use it regularly during the day.
A free app called Prana Breath: Calm & Meditate is available from the Google Play store. It helps users practice breathing cycles and different methods of breathing for relaxation.