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4-7-8 Breathing Excercise

In Blog by Celine RedfieldLeave a Comment

This weeks video is number three of the three part series in learning how to manage stress and anxiety through your breath. This week we will be learning the 4-7-8 breathing technique. Last week we talked about the 4 square breathing technique which helps to reduce anxiety and bring us into the present moment by giving us a cognitive and somatic task to do together. This weeks breathing exercise uses the same concepts it just takes the exercise a bit further and helps you to be more aware of how long you hold the breath and takes a longer exhale.

Smile, breathe and go slowly. ~Thích Nhất Hạnh

The 4-7-8 breath is known as that relaxing breath; you breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds with a whooshing sound. This breathing exercise aims to help reduce anxiety and stress and is excellent for assisting people in getting to sleep. Dr. Andrew Weil introduced this breathing exercise, and he believes that it can help with the following: 

  • Reduce anxiety 
  • Aid in getting a person to sleep
  • Manage cravings  

In the 4-7-8 breathing technique breathing technique we are focusing on how long we inhale, exhale and then hold our breath. The counting distracts from the repetitive thoughts of anxiety, depression and stress.

Here are the basics to the four square breathing technique:

Check out some links about breathing:

4-4-4-4 Breathing Technique

The Importance of Breathing

How to use grounding to relieve anxiety and stress

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