4-7-8 Meditation Breathing And Explain the Benefits

Dr. Andrew Weil has developed the most powerful mind-body breathing technique called the “4-7-8 Breathing Technique”. This breathing pattern is based on an ancient yogic technique called pranayama, and also known as “relaxing breathing” or Meditative Breathing. Breathing exercises are natural tranquilizers for your brain, helping to reduce sleep onset latency over time and work to bring the body into a state of deep relaxation. Just find a peaceful place and let your breathing process begin.

Proponents of this technique believe that it can increase energy levels, reduce anxiety, or helps people get to sleep. Dr. Weil believes that breathing 4-7-8 can help you learn to breathe properly.

In the 4-7-8 breathing technique, you have to breathe in for 4 seconds, and after holding this for 7 seconds, you have to come out for 8 seconds. This is a very easy process. Not only this, the most important feature of this exercise is that you can do it anywhere anytime without the help of any machine or any other person. This meditation breathing is one of the common pranayama for beginners.

How to do 4-7-8 Meditation Breathing?

To do this meditative breathing, first of all, sit down on the floor calmly and keep your back straight. Do you have trouble sitting upright? If yes, you can also use a wall to keep your back straight. To start this breathing exercise:

Sit in any comfortable meditation posture like Padmasana, Sukhasana, and cross-legged pose.

• Ø Place the tip of your tongue behind your upper front teeth, throughout this exercise, you will exhale while making a whoosh” sound from your mouth.

• Ø Close your mouth; keep breathing in your mind for a count of four (for 4 seconds).

• Ø Hold your breath and count to seven (for 7 seconds).

• Ø Exhale forcefully through your mouth to the count of eight (for 8 seconds).

If you’re having trouble breathing for a long time or difficult to hold your breath, don’t over-stress. You will be able to do this by trying. You can speed up the steps, but keep the ratio of 4:7:8 the same.

Keep this thing in mind during meditative breathing

4-7-8 meditative breathing techniques can be successful only if you follow them regularly in a comfortable and calm manner. If you’re worried, you need to give your body a rest first. A basic relaxing technique involves you lying on the ground or sitting in a chair. Now close your eyes, so that every part of your body becomes calm. When your feet are completely calm, you have to focus on your meditation.

Can Pranayama be done with 4 -7-8 breaths?

The overall concept of 4-7-8 meditative breathing can be compared to other pranayama practiced:

In yoga, this is referred to as the practice of breath control or pranayama. And it can also be adopted with the techniques of Pranayama for more significant benefits.

• Ø Alternate nostril breathing- Breathe in through one nostril for 4 seconds at a time and hold both the nostrils closed for 7 sec and exhale through the mouth for 8 seconds.

• Ø Mindfulness meditation focused on 4-7-8 breathing with the present moment.

• Ø Guided Imagery encourages you to practice focused relaxation or meditation.

The Physical and Emotional Benefits of Meditative Breathing

What are specific breath meditation benefits for breathing are measurable? Our experts showed this:

For better oxygen flow: The benefits of meditative breathing exercises include better oxygen flow. It may be helpful in improving ventilation function. This can help reduce carbon dioxide from the body. In addition, it can improve oxygen flow to the brain, heart, kidney, and other body parts.

Reduce anxiety: According to the World Health Organization, Pranayama breathing techniques keep the body clean and nourished. Whenever you are anxious, unstable, and emotionally upset, meditative breathing calms you down.

Better stress management: Meditative breathing relieves problems like anxiety, depression, etc. Along with this, meditation is one whose regular practice will reduce stress disorder.

Better sleep: This is the meditation technique, which motivates you to get good and healthy sleep.

Which apps can I use for 4-7-8 breathing?

There are many apps in the Google Play store that can be used to try out breathing techniques.

For example, the 7Pranayama app is a free app product, reviews different types of breathing techniques. It shows the overall outline of the breathing cycle to the users.

Enjoy Meditative Breathing techniques for accurate and precise benefits with the facility of setting reminders with the 7pranayama app.

Conclusion

Breathing techniques are based on an ancient yogic technique designed for deep relaxation. The specific pattern of holding the breath for a period of time can promote too much oxygen in the body, reduce stress, and promote better sleep.