The 4-7-8 breathing technique was developed by Dr. Andrew Weil, an American physician specializing in integrative medicine. Inspired by pranayama breathing practices from yoga, this technique is designed to calm the mind, reduce stress, and improve sleep quality.
How the 4-7-8 Breathing Technique Works
The method is simple and follows a specific breathing rhythm:
- Inhale deeply through the nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through the mouth for 8 seconds.
This sequence is repeated for up to four cycles, especially before sleep or during stressful moments.
Benefits of the Technique
- Reduces stress and anxiety: Controlled breathing helps activate the parasympathetic nervous system, inducing a state of relaxation.
- Improves sleep: It promotes mental and physical relaxation, helping to combat insomnia.
- Regulates heart rate: It can lower heart rate and blood pressure, improving cardiovascular health.
- Enhances focus: Mindful breathing supports concentration and emotional regulation.
Easy to practice and with no contraindications, the 4-7-8 breathing technique is a natural and effective way to improve overall well-being in just a few minutes a day.o stress, ed è adatta a chiunque voglia migliorare il proprio benessere psicofisico.
B3 includes the 4-7-8 breathing technique.
