Fight anxiety with a 4-7-8 breathing pattern

People who suffer from anxiety are in constant search of techniques to help them combat mental disorder and relax the mind. One of those techniques circulating these days is the 4-7-8 breathing pattern.

Also known as “relaxing breathing,” the 4-7-8 breathing technique involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. According to some advocates, this breathing technique helps reduce anxiety and even helps people fall asleep within a minute. Although there is little scientific evidence to support this breathing technique, many people use it for instant relief from anxiety symptoms and more relaxed sleep.

Understand the 4-7-8 breathing technique

The 4-7-8 breathing technique is followed as a basic exercise by various alternative healing therapies such as yoga and meditation, as it helps promote relaxation. This breathing technique requires the individual to focus on taking a long, deep breath at the moment of inhalation. Supporters of this technique feel that it can help achieve the following:

• Better sleep

• Management of various types of cravings and cravings.

• Reduced or controlled anger responses

• Anxiety symptoms improved and gradually reduced

How to practice the 4-7-8 breathing technique?

Before beginning this breathing pattern, it is suggested that the person get into a relaxed sitting or lying position. Then they should touch the roof of the mouth, just behind the front teeth with the tip of the tongue. Once settled, the person must follow the steps mentioned below.

• Exhale the air from your lungs to empty them completely.

• Inhale for four seconds.

• Hold your breath for seven seconds.

• Exhale forcefully through your mouth for a count of eight seconds. While exhaling, the individual should make an “o” on their lips and make a “buzzing” sound.

A person should follow this breathing technique twice a day to begin to notice the benefits as soon as possible. However, beginners should refrain from exceeding four breathing cycles in a row. Once the practitioner is comfortable with the technique, they can practice it for longer periods of time.

The first few times, a person may feel dizzy after practicing this breathing technique. Therefore, it is advisable to try this technique lying down or sitting to warn of falls or dizziness. It is much more important to maintain proportion rather than focus on the number of seconds that the breathing pattern lasts. If a person struggles to hold their breath for a long time, they can opt for a shorter breathing pattern, which would be:

• Inhale for a count of 2 seconds

• Hold your breath for a period of 3.5 seconds.

• Exhale forcefully for 4 seconds

If a person manages to maintain the proper ratio, they will begin to see the benefits within a couple of weeks of consistently following this technique, once or twice a day. They would notice a lower frequency in the appearance of their anxiety symptoms and a more restful sleep.

Seeking help for anxiety disorder

Anxiety is an integral part of life, and feeling anxious in situations that are challenging and stressful is quite normal. However, when anxiety persists and worsens over time, it becomes a disorder. Anxiety affects nearly 40 million American adults and is one of the most common mental health problems in the United States.