The 4-7-8 breathing technique is a basic breathing technique that is designed to help you relax and focus. The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
This technique is great if you feel stressed or tense. Using this technique will help you get rid of tension so you can focus on what you need to do. No matter what your goal is, controlling your breath can help you focus and clarify your thinking and using the 4-7-8 breathing technique can also lift your mood.
This article will explain how to perform this breathing exercise for focus and provide insight into how it works.
How To Prepare For 4-7-8 Breathing
4-7-8 breathing will only be successful if you are totally at ease and relaxed. If you are tense, then try to relax your body. One basic relaxation technique involves lying flat on the floor or sitting comfortably on a chair with your feet firmly on the ground.
Close your eyes and gradually relax each part of the body, working upwards from your feet to your head. Once you feel you are fully relaxed, you need to switch your attention to your breath.
Explained: How to Perform The 4-7-8 Breathing Technique
The 4-7-8 breathing method is easy to complete at home. It may take a couple of tries to perfect it and get the most out of it, but it’s something that can be picked up quickly. It doesn’t take long to complete, and you can even carry it out multiple times throughout the day for the best results.
Start by inhaling quietly through your nose for four counts. Make sure you fill your lungs completely to the point where you feel your abdomen is filled with air like a balloon. Hold your breath for seven counts. Then, through pursed lips, slowly exhale through your mouth, making a whoosh sound for eight counts.
It will take a few attempts before you feel comfortable, but you will soon find a rhythm that suits you, as there is no wrong way of using this technique. As you are inhaling, visualise health and vitality entering your body. While holding the count of seven, imagine perfect health and energy filling each and every cell in your body. When you exhale, imagine you are blowing away the pain, fatigue, and stress that you have in your body.
Explained: How the 4-7-8 Breathing Technique Works
The longer exhale will help calm you down. Your heart rate and blood pressure increase with every breath in. Then, for every breath out, the opposite happens, and your blood pressure and heart rate go down. The result will leave you feeling more relaxed and less stressed. This is why it’s the ideal breathing exercise for focus.
So by exhaling for twice as long as you inhale, you’re effectively hitting your off switch. Whenever you feel stressed or low or want a boost of energy, simply carrying out 3 to 4 sets in a row will help lift your mood.
Combining 4-7-8 breathing with Inspiratory Muscle Training
Inspiratory muscle training is also a breathing technique that is great for healthy and happy lungs. Inspiratory muscle training using POWERbreathe devices targets the muscles you use to breathe in. If an individual performs this training daily, the breathing muscles will become stronger.
Stronger muscles will help individuals take deeper breaths and build better breathing habits. The 4-7-8 breathing method, combined with IMT, can further enhance your ability to reduce stress.
