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The 4-7-8-Breath: How I Stopped Anxiety in Its Tracks

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Dr. Weil guarantees that the 4-7-8-breathing technique is the best way to stop anxiety in its tracks. Since breathing is something everyone can control and regulate, it is a very useful tool for achieving a relaxed and clear state of mind.

A natural anti-anxiety treatment that immediately stops inner turbulence and soothes the body’s stress hormones. In fact, many studies suggest that controlled breathing creates immediate and positive effects instantly.

Modern lifestyles in particular have put our body in a constant condition of battle-or-flight, which causes anxiety attacks, shallow breathing, panic attacks, increased levels of stress hormones, and elevated blood pressure.

On the other hand, this popular ancient technique developed by India’s yogis can quiet your mind and make you feel peaceful and calm.

Here’s how to perform the 4-7-8 breath, in order to stop anxiety:

  1. Sit comfortably in a straight-up position, and place the tip of the tongue on the ridge of the gums, јust under your front teeth.
  2. Expand your diaphragm and slowly inhale through the nose while you count to 4.
  3. Hold your breath for another count of 7.
  4. Slightly open your mouth and exhale, while counting to 8, and also drawing the diaphragm in.
  5. Repeat this cycle 4 times in total.

You might feel a bit light-headed, but it is totally normal and it will pass soon. For best results perform this exercise at least twice per day, for 8 weeks. After some time, you will start breathing more deeply without giving it any extra thoughts, you will be amazed by the positive effects.

The overall concept of the 4-7-8 breathing technique is similar to performing meditation, visualization, or guided imagery. You can use the 4-7-8 breath whenever anything upsetting happens. In fact, use it whenever you are aware of internal tension or stress, or you can just use it when you want to fall asleep. Everyone can benefit from this breathing technique.


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