Struggling with stress, anxiety, or sleep issues? The 4-7-8 breathing technique, popularized by Dr. Andrew Weil, offers a science-backed way to calm the mind and body. This method, inspired by Pranayama, involves inhaling for four seconds, holding for seven, and exhaling for eight, helping to balance the nervous system.
Studies suggest that controlled breathing like 4-7-8 can improve sleep quality, lower stress levels, and even reduce blood pressure. By activating the parasympathetic nervous system, this technique slows the heart rate and eases tension, making it a useful tool for managing anxiety and panic attacks.
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To practice, sit with a straight back, place your tongue against the ridge behind your front teeth, and follow the 4-7-8 pattern for at least four cycles. Regular use can enhance relaxation, control cravings, and improve emotional stability.
Experts recommend integrating this technique into daily routines, especially before bedtime. However, those with respiratory conditions should consult a doctor before starting.
