4-7-8 Breathing Exercise

I learned this breathing technique when I went for my health coaching training at the Institute for Integrative Nutrition. One of our teachers is Dr. Andrew Weill, and he pioneered this method and he describes it as a “natural tranquilizers for the nervous system” helping to quickly reduce tension and allowing the body to relax. The famous 478 breath- the relaxing breath. It’s a yogic technique..You try to keep your tongue in the yogic position- touching the tip of the tongue to the ridge of tissue just behind your upper front teeth and try to keep it there the whole time. You can do this exercise in any position- standing, lying or sitting but if you’re seated it’s good to keep your back straight and your feet on the floor.In this exercise You breathe in quietly through your nose to a count of 4You hold your breath to a count of 7. Blow air out forcefully through your mouth (pffff) helps if you purse your lips out and you make a woosh sound.You have to commit to doing this at least twice a day, religiously. When I first started this practice I did it in the morning and at night to help me fall asleep. Now I do this breathing exercise like 5 times a day. You can do it more frequently if you want, but never more than 4 breath cycles at a time. At least for the first month. After a month if you’re comfortable with it you can increase to 8 breath cycles and that’s the absolute maximum.It’s desirable to slow down the whole exercise down, what limits you is how long you can comfortably hold your breath, but as you practice that you’ll get better and better at it. So you have to hold enough air for the 4 to last you the seven minutes.After doing this for 4-6 weeks, as you become familiar with this you can try using it for things… if someone pushes your buttons , you do this exercise before you react. If someone cuts you off in traffic, you can do this. It’s a great exercise to use when you have cravings- whatever- cigarette or candy. It’s a great way to help you fall asleep, if you get up in the middle of the night for any reason you can do this exercise and you’ll be able to fall asleep easier.After 2 months or 3 months of regular practice. There are very significant changes that happen in physiology. You will see wonderful changes in your body. This lowers heart rate, lowers blood pressure, improves digestion, it is a very powerful anti-anxiety measure. In fact much more powerful than the anti anxiety drugs that are commonly prescribed.It takes no time, needs no equipment … very time and cost effective.I highly recommend you make this your daily practice.

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Disclaimer: This podcast is designed to educate, inspire, and provide support on your personal health and wellness journey. This is not medical advice.

Let's connect!!

Follow Michaela on Instagram

Download ALL of Michaela's Free Resources

SOBER GIRLS MASTERMIND

Disclaimer: This podcast is designed to educate, inspire, and provide support on your personal health and wellness journey. This is not medical advice.