Breathing Meditation – 4-7-8 Breathing Technique

Breathing Meditation

Breathing exercises come in a variety of forms. Regular mindful breathing, according to Dr. Weil (2019), can help you feel calm and energized, and it may even help you manage stress-related health problems.

Breathing is a natural meditation object. You can modify your state of consciousness, relax, and detach from ordinary awareness by focusing your attention on your breath. The basic strategy in many meditation systems is to focus on the breath.

It is something we can control and regulate, and it’s a fantastic tool for clearing the mind and achieving a sense of calm.

4-7-8 Breathing Technique

The 4-7-8 breathing practice is a simple technique to learn. Rooted in yoga, this breathing technique is intended to slow your heart rate and calm your mind. It entails breathing in while counting to four, holding the breath for seven seconds, then exhaling for eight seconds. This approach acts as a natural nervous system relaxant.

•  Sit with your back straight and shoulders relaxed.

•  Place the tip of your tongue against the tissue behind your upper front teeth and try to maintain it there while breathing.

•  To a count of four, inhale through your nose.

•  For seven seconds, hold your breath.

•  For around eight seconds, exhale through your mouth.

This is considered one breath cycle. You may do this three or four times more. If it is your first time trying this breathing meditation, try doing this four times at a time because it may cause dizziness.

The 4-7-8 ratio is the most significant aspect of this exercise. You can speed up the practice if you have problems holding your breath for seven seconds. With practice, you’ll be able to slow everything down and become accustomed to inhaling and exhaling more deeply.

You can use this technique to counteract stress when you sense it coming on or as a natural relaxant to help you sleep. Repeat as many times as you need to calm your mind, relax your body and renew your spirit, which is the foundation for healing.

Breathe In
Breathe in deeply through your nose for 4 seconds

Hold your breath for 7 seconds

Exhale through your mouth for 8 seconds

Focused Attention Breathing Meditation

1. Without taking control of breathing, notice its qualities (shallow, deep, etc.) as it cycles in and out naturally.
2. Feel the sensation of the breathing at a specific anchor such as the abdomen, chest, or nostrils.
3. Sustain concentration on the raw feeling your respirations.
4. When your mind wanders, gently restore focus back on the breath without judgment.

4-7-8 Breathing Technique Handout

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