Try 4-7-8 Breathing to Reduce Anxiety

Anxiety has a way of striking just when we feel the least equipped to handle it, and when it’s severe enough the effects can literally steal a person’s breath away. We may feel helpless to pull ourselves from the moment, but we have more power than we might think.

Breathing techniques can be surprisingly effective in calming both the body and the mind. Among several approaches is a technique called 4-7-8 breathing, which may help reduce anxiety and improve overall wellbeing. Here’s how to give it a try.

Calming the Mind and Body

The connections between our emotional and physical processes can be powerful. For many with anxiety, the heart speeds up and breathing becomes faster and more labored. And while it may seem counterintuitive, gaining control over the breath and heart rate can be vital to regaining control over the mind. Research has shown clear connections between breathing exercises and slower heart rates, which may trick our brains into believing it’s time to chill out.

Some experts believe the signals we emit when we practice deep breathing exercises affect the lungs and heart but also multiple regions of the brain. When stress pushes us to the edge, these systems can fall into chaos, and anxiety can take over; deep breathing exercises may help us shift the balance back into our favor.

According to Medical News Today, exercises like 4-7-8 breathing may reduce anxiety and even rein in chaotic moods.

Getting Started with 4-7-8 Breathing

Breathing exercises are most beneficial for anxiety when we practice them regularly. They’re also more helpful if practiced before the onset of panic, so consider trying this technique before it’s needed, not waiting to try it for the first time during an anxiety attack.

Start by finding a comfortable seated position and placing the tongue on the roof of the mouth, just behind the front teeth. Breathe out completely, and then inhale for 4 seconds. Hold the breath for another 7 seconds, and then purse the lips to exhale for 8 seconds slowly. Repeat for multiple inhalations.

People with more limited lung capacities may want to cut the counts in half. The length of the inhalation isn’t as important as keeping control of the held breath and exhalation.

Anxiety can be tough to shake once it takes hold, but the right techniques can help turn it around. Exercises like 4-7-8 breathing are a great start. Remember, practice is key. The more regularly we do it, the more effective it’s likely to be when we need it.

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