The 4-7-8 breath is doctor prescribed and more powerful than anti-anxiety drugs that are commonly prescribed, it doesn’t take a lot of time and needs no equipment. It’s actually a common yoga breathing technique where you elongate your exhales. Here is how to do it:
Let all your air out by your mouth, close it.
For 4 seconds breathe in through your nose.
Holding your breath for a count of 7.
Then forcefully blow all air out your mouth for a count of 8.
Repeat for four breath cycles.
This breathing method, explained by Harvard-trained Dr. Andrew Weill, is described as a ‘natural tranquilizer for the nervous system’ helping to quickly reduce tension and allowing the body to relax.
Practice 4-7-8 breathing twice daily, doing only four breath cycles each time. After a month, you can move up to eight breathe cycles if you are comfortable doing so.
After four to six weeks and you will start noticing that you will be able to use it to quickly help you relax, fall asleep fast, control your cravings, and relieve stressful situations.
After practicing this breathing exercise for four or six weeks you can expect very significant changes that happen in your physiology. This lowers heart rate, lowers blood pressure, improves digestion, and it is a very powerful anti-anxiety measure.