This breathing exercise is known specifically for promoting better sleep, calming nerves and swirling minds, and managing reactive emotions and anxiety. The 4-7-8 Breath is used to promote relaxation and counteract the fight-or-flight nervous response we experience when we are stressed.

For those experiencing racing and swirling thoughts that prevent relaxation and sleep, 4-7-8 Breath can help. Some have even called the technique a natural tranquilizer.

How to Practice 4-7-8 Breath

Inhale for four seconds, hold the breath for seven seconds and exhale for eight seconds.

Prepare

1. Sit in a comfortable, upright position or lay in bed.

2. Place our hands on our knees with palms facing upward.

3. Close our eyes.

Breathe

1. INHALE. Breathe through the nose for four seconds.

2. RETAIN. Hold the breath for a count of seven seconds.

3. EXHALE. Exhale forcefully through the nose for eight seconds.

4. REPEAT. Repeat steps one to three.

Check

• Steps one to three constitute one cycle of 4-7-8 Breathing.
• Perform four to eight rounds per sitting. If using this exercise to fall asleep, perform it as long as we feel like doing it.
• The best time to perform this relaxing, tranquilizing exercise is before bed.

Medical and Health Considerations

This breathing exercise is suitable for everyone. However, it may be more difficult for children, pregnant women and elderly people to retain the breath for seven counts and exhale for eight counts. If this happens, just count faster instead of changing the ratio of the breaths.

As with any new exercise, stop it feels uncomfortable. Breathwork is an excellent way to improve health and well-being, although it is not a substitute for medical treatment. Consult a doctor if there’s a medical condition. Enjoy the journey.

Source: Martha Kein, school director of The American Yoga Academy, a world-renowned, online, yoga teacher training school that has trained and certified yoga instructors for 30 years, and where all are welcome. For more information, call 973-731-9960 or email info@AmericanYogaAcademy.