Use The 4-7-8 Breathing Technique to Reduce Stress

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I'm a Certified Heath Coach, longtime blogger, and host of The Elizabeth Rider Show. In addition to writing recipes (I love to eat!), I believe that embracing your personal evolution and taking responsibility for your happiness are the keys to living a fulfilling life.


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4-8-7 breathing

The 4-7-8 breathing technique is a simple and effective way to reduce stress and anxiety. It can be done anytime, anywhere, and does not cost any money.

This stress-reducing breathing technique was developed by Dr. Andrew Weil, a well-known integrative medicine physician who has written several books on natural health and healing. In this post, we will explore the 4-7-8 breathing technique, its benefits, and how to do it.

The 4-7-8 breathing technique is a way to promote relaxation and reduce stress. Weil combined different breathing techniques from ancient yogic practices and modern relaxation techniques to create this simple yet powerful method.

Benefits of 4-7-8 Breathing

The 4-7-8 breathing technique is beneficial in many ways. It can help reduce stress and anxiety, improve sleep, lower blood pressure, and promote overall relaxation.

It is also an excellent way to calm your mind and focus your thoughts. You can do it any time of day with no special equipment needed.

487 breathing technique

How to do 4-7-8 Breathing Technique

The 4-7-8 breathing technique is easy to learn and can be done anywhere, anytime to reduce stress. Follow these steps to get started:

  1. Find a quiet place where you can sit comfortably. Sit up straight with your back supported, and place your feet flat on the floor. Take a few deep breaths to relax your body.
  2. Deeply inhale through your nose for a count of 4.
  3. Hold your breath for a count of 7.
  4. Exhale through your mouth for a count of 8.
  5. Repeat this cycle three more times, for a total of four breath cycles.

Tips for Success

Here are some tips to help you get the most out of the 4-7-8 breathing technique:

  • Practice this technique at least twice a day for the best results. I like to do it when I wake up and right before I go to sleep. I also occasionally do this mid-day if I’m feeling stressed out.
  • Use a timer to help you count your breaths if you get distracted.
  • Focus your attention on your breath and let your thoughts drift away.
  • Don’t force your breath; let it flow naturally.

Bottom Line: The 4-7-8 breathing technique is a simple and effective way to promote relaxation and reduce stress. It is easy to learn and can be done anywhere. Incorporating this technique into your daily routine can help improve your overall well-being and promote a sense of calm and relaxation in your life.

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Hi, I'm Elizabeth

I'm a strong believer that life is too short to settle for anything less than living your best life. 

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