What is the 4-7-8 Breathing Method and How Can It Help You Sleep in 60 Seconds by Calming Anxious Thoughts?

The sleep It should be something that happens naturally at the end of each day. But with circadian rhythms seriously disrupted, the 4-7-8 breathing method is stepping in to fill the void left by stress, blue light, and modern life in general.

It is therefore not surprising that sleep has become a fundamental goal for well-being. The 4-7-8 breathing method, in particular, is scientifically supported by a study which documents how it can calm the heart rate and blood pressure.

“This technique is one of the most popular for sleep and general relaxation,” explains Jamie Clements, breathing coach and founder of The Breath Space. «The benefits of the method are well documented in areas such as reducing stress and anxiety, improving concentration and immunity, and lowering blood pressure, all of which result from increasing the parasympathetic activity of the nervous system.»

And after trying it for a whole week, you can say with certainty that it is one of the simplest and most effective ways to promote sleep.

What is the 4-7-8 breathing technique?

The 4-7-8 technique is a relaxation exercise that consists of inhaling four times, holding your breath for seven times and exhaling eight times, hence the name.

Developed by Dr. Andrew Weil, an integrative medicine specialist at the University of Arizona, it is also known as “relaxation breathing” and is based on ancient meditation and yoga techniques.

Dr. Weil has called 4-7-8 the best way to fall back asleep if you wake up in the middle of the night. Jamie is equally clear about the technique: “It combines slow, deep breathing, long exhalations, and short inhalations,” he says. “All of these parts individually have the potential to calm the nervous system, mind, and body, but when we combine them, we can create a state of deep relaxation that’s perfect for falling asleep or going back to sleep.”

How does the 4-7-8 breathing technique work?

Breathing techniques like the 4-7-8 are designed to calm the body, mind, and nervous system: “The breath acts like a remote control for our autonomic nervous system,” explains Jamie.

“This part of our nervous system is made up of two main branches, the sympathetic (fight-flight) and the parasympathetic (rest-digest), and through breathing we have the ability to activate one or the other,” she continues. “The 4-7-8 breath is great for activating the rest-digest response.”

So, by intentionally breathing in a certain way to calm the nervous system, we bring the body back into balance and regulate the “fight or flight” response we experience when we are stressed. This is especially helpful if worries come back to us in bed at night.

Here’s how to do the 4-7-8 breathing method…

1. Adopt a comfortable position and relax your body.
2. Inhale calmly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale through your mouth, making a “whoosh” sound, for 8 seconds.
5. Repeat the cycle up to 4 times.

Benefits of the 4-7-8 Breathing Method

A group of researchers based in Thailand, who have studied the immediate effects of 4-7-8 breathing on the heart rate and blood pressure of 43 healthy young adults, found that the technique improved participants’ heart rate and blood pressure, according to a study published in 2022. Not only that, but there was an increase in theta and delta brain waves, which indicate that a person is in an extremely relaxed parasympathetic state.

While further studies are needed to establish its clinical efficacy, anecdotal evidence shows that the rhythmic breathing technique may help reduceanxiety. Plus, as a side bonus, focusing on your breathing distracts you from other things (like typing work emails in your head or making to-do lists).

Indeed, people have taken to social media to spread the word. One Twitter user said he’s been using the method for two years and that “it really works,” while another, who suffered from debilitating panic attacks, called the method “life-changing.”

While no breathing technique should be used in place of medication without first consulting your GP, it is clear that controlled breathing can have a powerful effect on your mental state and, in turn, help improve your sleep. Likewise, if you have a respiratory disease or similar condition that affects your breathing, it is a good idea to consult your GP before trying the 4-7-8 method.

It should also be noted that the first few times you try the 4-7-8 method, it may take you a little longer than 60 seconds to fall asleep. But, as Dr. Weil emphasizes, consistency is key, so applying it over weeks and months will have a significant impact.

“Many of us spend too much time in the fight-flight state and not enough time in the rest-digest state, resulting in stress, anxiety, insufficient sleep, and more,” says Jamie, so it’s worth making a commitment to the practice.