What Is 4-7-8 Breathing Technique And How It Benefits You?

The 4-7-8 breathing is a breathing technique which helps to reduce anxiety and promotes better sleep.

Written by: Sushmita Sharma Updated at: 2023-01-07 20:30

The 4-7-8 breathing technique is a controlled breathing pattern which reaps many benefits. It is based on an ancient yoga practice called pranayama. It gives your body a relaxing effect. It regulates your body's fight-or-flight response that you experience when you are stressed. This breathing technique can be practised anywhere and anytime. If you wake up feeling anxious, this technique is a must-try. Read this article to understand this breathing technique and how it can be helpful for your body and mind.

What Is The 4-7-8 Breathing Technique?

The 4-7-8 breathing, also known as relaxing breathing, is where you breathe for four seconds, hold it for the other seven seconds, and later exhale it for eight seconds. It is a breathing technique that calms your body and mind, reduces stress, and promotes sound sleep. It provides oxygen required by your organs and tissues. Moreover, it aids in restoring the body's equilibrium and regulating the stress-induced "fight or flight" response.

Also Read: Breathing Problems: Types Of Lung And Heart Diseases Causing This Condition

Benefits Of 4-7-8 Breathing Technique

Calms Your Mind

The 4-7-8 breathing has a calming effect on your mind. It helps you to stay away from unwanted thoughts and focus on your breathing.

Promotes Sleep

You can try this breathing technique when you have trouble sleeping, as it triggers your body's relaxation response. It makes you focus on your breathing and eliminates distractions in your mind. Furthermore, it decreases your blood pressure and heart rate, which further promotes good sleep.

Reduces Stress & Anxiety

Practicing this breathing technique can help to decrease your stress and anxiety. It activates your body's parasympathetic nervous system and enables you to achieve tranquillity. 

Also Read: 5 Exercises To Cure Asthma And Breathing Problems

Improves Concentration

It can increase your concentration level and helps you to stay focused. 

Along with this, it results in decreased fatigue, reduced hypertension, improved migraine symptoms, and also reduces aggressive behaviour. 

How To Practice the 4-7-8 Breathing Technique

Make yourself comfortable in a sitting or standing position before practicing this breathing technique. Take a few conscious breaths and completely empty your lungs.

1. The tip of your tongue should touch the backs of your two front teeth and point toward the roof of your mouth.

2. Breath out or exhale deeply

3. As you inhale through your nose, mentally count to four. You should not go too fast or too slow. 

4. Now, hold your breath to the count of seven.

5. After holding your breath for seven, you need to breathe out slowly at the count of eight by making a whooshing sound.

6. Repeat this process for three to five times.


Practicing it twice a day can benefit your overall health and train your body to respond better to stress. You can practice this breathing technique when stressed at work, during an exam, before sleeping, and after waking up. You may experience lightheadedness or shortness of breath when you practice 4-7-8 breathing for the first time. If this breathing technique is ineffective for you, try other breathing techniques that may help you.


All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Related News