The 4-7-8 Breathing Method's Benefits, Explained By Our Psychologist
You may have heard the buzz around terms like "breathwork" lately — and with good reason. Many wellness professionals will likely recommend deep-breathing techniques, as they can calm the stress we all experience in daily life. Yoga, meditation, sound-bath rituals — many of the activities that encourage us to find our zen involve at least some focus on the breath. And one method, in particular, is thought to bring a host of benefits to those who struggle with stress and anxiety. This practice is called the 4-7-8 breathing method, and to learn more about its benefits, we reached out to Dr. Courtney Tracy, founder and producer of "The Truth Doctor" and founder and CEO of Exist Centers, for an expert take on the relaxation tool.
"The 4-7-8 breathing method is a scientifically backed relaxation technique that can be a game-changer for your mental health," Dr. Tracy tells Glam exclusively. "Stemming from pranayama yoga, you breathe in through your nose for four seconds, hold that breath for seven seconds, and exhale through your mouth for eight seconds. You're calming the mind and body, activating the parasympathetic nervous system to reduce stress and anxiety. The benefits range from improved sleep patterns to decreased anxiety, and even helping in managing panic attacks."
If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.
When to use the 4-7-8 breathing method
The 4-7-8 breathing method is best done when you anticipate you'll feel stress and pressure — like before an exam or a big deadline at work. You may also find that you feel called to employ the 4-7-8 breathing method in situations where you aren't necessarily stressed out, but desire the peace of mind to fully relax, like after you clock out for the weekend or begin a vacation you've been looking forward to.
"The beauty of the 4-7-8 method is that it's simple and flexible in terms of usage," Dr. Courtney Tracy shares with Glam exclusively. She recommends using the technique in situations where you might feel anxious or need to focus clearly: "Before bedtime to help with sleep; in moments of acute stress to immediately lower your heart rate and calm your mind; before situations that typically induce anxiety; to help face challenges with a clearer mind; [and] during meditation to deepen practice and enhance focus."
Be sure you're getting the most out of the exercise
While the 4-7-8 breathing technique is a great tool to have up your sleeve for unpredictable stressful situations, using the method consistently as a habit will likely present you with the best benefits. You could easily incorporate the exercise into your daily routine by setting aside a small chunk of time every morning or evening to breathe in for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Or maybe some breathwork on your lunch break would make for a nice midday respite away from the hustle and bustle to ease your anxiety. "To get the most out of the 4-7-8 breathing technique, remember these key notes: Consistency is key. Doing this daily helps your body, brain, and mind become more resilient to stress over time. Do it mindfully," Dr. Courtney Tracy tells Glam in an exclusive conversation.
However, you will want to make sure you can find a quiet hideaway to practice the technique — at least at first. "Focused breathing, well, it requires focus. Simple as that. Find a quiet, comfortable space where you can sit or lie down without distractions — this will help with focus," Dr. Tracy explains. "But also, some distraction is important eventually, to put your focus to the test and grow it. And do this method with other techniques as well, like progressive muscle relaxation or visualization. This method is simple, easy, and stackable. Take advantage of that."