4-7-8 Breathing: A Simple Technique for Managing Anxiety
Introduction:
Breathing techniques like Dr. Weil’s 4-7-8 method can profoundly impact our physiology by activating the parasympathetic nervous system, which promotes relaxation and reduces stress. This shift not only decreases heart rate and blood pressure but also quickly lowers anxiety levels, providing almost immediate relief.
The 4-7-8 breathing technique, also known as "relaxing breath," involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This method is designed to reduce anxiety and help users gain control over their stress response.
How It Works?
The technique balances the amount of oxygen in the bloodstream, promotes a state of calm in the nervous system, and helps to quickly reduce tension. By focusing on the breath, it also aids in distraction from immediate stressors and helps center the mind in the present moment.
Evidence Supporting 4-7-8 Breathing:
Research suggests that the 4-7-8 breathing technique can be beneficial for managing various mental health disorders, including anxiety, panic attacks, and sleep disturbances. Studies indicate that this form of controlled breathing can improve autonomic functions by reducing psychological stress levels and enhancing cardiovascular control.
Implementing the Technique in Daily Life:
Find a comfortable place to sit or lie down.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the practice.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Here is a video by Dr. Weil, who explains the technique.
Conclusion:
The 4-7-8 breathing technique is a simple, effective tool that can be used anywhere to help alleviate anxiety. Regular practice can enhance its benefits, making it a valuable component of daily stress management.
Sources:
"The physiological effects of slow breathing in the healthy human" by B. Jerath, R. Crawford, J. Barnes, and V. Harden. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/
"Controlled breathing practices for treatment of psychiatric and stress-related medical conditions" by P. Brown and R. Gerbarg. Available at https://www.psychiatrictimes.com/view/controlled-breathing-practices-treatment-psychiatric-and-stress-related-medical-conditions
