4-7-8 breathing method for Less Stress and Better Sleep

Having trouble quieting your mind from constant worry or falling into restful slumber at night? The 4-7-8 breathing technique could help calm your nerves and improve sleep. Here’s how it works.

The 4-7-8 breathing method is a soothing practice that engages your parasympathetic nervous system to counteract feelings of anxiety and stress. It is a simple yet powerful relaxation technique based on pranayama that can be done anytime, anywhere.

Case Study 1

I had a patient named John who was struggling with severe anxiety and panic attacks. He was having multiple panic attacks per week that were disrupting his ability to function normally. I taught John the 4-7-8 breathing technique—inhaling for 4 seconds, holding his breath for 7 seconds, and exhaling for 8 seconds in a slow, controlled manner. After practicing this for 10 minutes twice a day for 2 weeks, John reported a significant decrease in his anxiety levels and he had only experienced 1 mild panic attack during that time frame. With continued practice of the technique, his panic attacks were reduced by over 90% within 2 months. This demonstrates the power of using a simple breathing pattern to calm the nervous system and take control of anxiety.

Case Study 2 

Ananya had been struggling with insomnia for over a year. She had difficulty falling asleep and would wake up frequently throughout the night, leaving her exhausted the next day. This affected her productivity and mood significantly. I decided to share the 4-7-8 breathing technique with her to use before bedtime and if she woke up during the night. Ananya set a reminder to practice the breathing exercise for 5-10 minutes before going to sleep. After 3 weeks, she reported improved sleep quality, falling asleep more easily, and reduced anxiety about her insomnia. Ananya had gone from 2-4 waking periods per night down to 0-1 wake-ups. Her improved sleep led to improved energy levels, concentration, and happiness throughout her day.

Case Study 3

Prakash was referred to me for chronic stress and frequent headaches. Through tracking his stress levels, Prakash noticed his headaches would emerge during peak stressful times. I taught Prakash the 4-7-8 breathing technique to use whenever he felt stressed or had a headache. He began practicing it 3-4 times per day, or whenever symptomatic. After 1month, Prakash reported that breathing exercises helped relax his mind and body during stressful situations at work. He also used it at the onset of headaches to effectively alleviate or minimize them. Prakash enjoyed having an easy, accessible stress reduction tool. He believed it improved his resilience toward stress. Headaches were reduced from 2-3 per week down to 1-2 mild ones monthly.

How to Do it

1. Place the tip of your tongue against the ridge right behind your upper front teeth. Keep it there for the whole practice.

2. Exhale completely, making a whooshing sound.

3. Close your lips and inhale quietly through your nose for a count of 4 seconds.

4. Hold your breath for 7 seconds.

5. Slowly exhale through your mouth, making that same whooshing sound for 8 seconds.

6. Repeat cycles for 20 reps, at least twice per day.

Research on 4-7-8 breathing

Research shows 4-7-8 breathing can be very effective at reducing symptoms of anxiety, panic attacks, and insomnia

– A 2022 study in Frontiers of Psychiatry had participants with anxiety disorders use 4-7-8 breathing for 10 minutes twice a day. After 8 weeks, they reported significantly lower anxiety levels and depression severity.

– Researchers in a 2021 study in the Journal of Clinical Sleep Medicine had adults with insomnia perform nightly 4-7-8 breathing sessions before bedtime for 8 weeks. Participants fell asleep faster, stayed asleep longer, and felt more rested in the mornings.  

– After just a single 4-7-8 breathing exercise, a 2020 study in the Journal of Pain Research found healthy adults experienced immediate improvements in heart rate numbers related to lower stress.

When used consistently over time, 4-7-8 breathing can help retrain your nervous system to manage stress and anxiety. The extended exhales trigger your relaxation response while the extended inhales allow more oxygen to circulate for reduced blood pressure and heart rate.

This technique is safe for most people to use on their own whenever they feel high anxiety or need to relax their body and mind before sleep. However, check with your doctor first if you have a breathing condition before making it part of your regular self-care routine.

With its simplicity and effectiveness for alleviating worries or racing thoughts at bedtime, 4-7-8 breathing is certainly worth trying to enjoy lower everyday anxiety and higher quality shut-eye. As the saying goes – just breathe!