By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
Anxiety and stress are pervasive issues affecting millions of people worldwide. They can manifest as physical symptoms like increased heart rate, muscle tension, and fatigue, as well as emotional symptoms such as feelings of overwhelm, irritability, and worry.
Chronic stress and anxiety can significantly impact overall health and well-being, making it crucial to find effective management strategies. The 4-7-8 breathing technique is a simple yet powerful tool designed to alleviate anxiety, promote relaxation, and improve sleep quality. Rooted in the ancient practice of pranayama, a set of breath control techniques in yoga, this method can offer immediate relief from stress and anxiety.
Advocates of the method assert that it can induce sleep in as little as 1 minute. The following sections elaborate on the procedures for the 4-7-8 breathing technique and explore its potential effectiveness.
Sit or lie down in a way that allows you to fully relax. You can close your eyes if it feels comfortable. Creating a calm and quiet environment can enhance the effectiveness of the practice. Ensure your body is supported and you feel at ease.
Gently press the tip of your tongue against the ridge behind your upper front teeth. Maintain this position throughout the exercise. This helps regulate airflow and keeps your breathing pattern consistent.
Breathe out all the air from your lungs through your mouth, making a whooshing sound. This initial exhalation helps to expel residual air and prepare your lungs for the following deep breaths.
Breathe in quietly through your nose for a slow count of 4. Ensure that your breath is deep, filling your lungs completely. Feel the air as it flows through your nostrils and fills your chest and abdomen.
Hold your breath for a count of 7, focussing on the pause. This step helps increase the oxygen level in your bloodstream and enhances relaxation. It creates a moment of stillness and calm within the breathing cycle.
Exhale completely through your mouth for a slow count of 8, making another whooshing sound. This extended exhalation helps release tension and promotes a calming effect. Visualise all the stress and anxiety leaving your body with each exhale.
Repeat steps 3-6 for at least 3-4 cycles, or until you feel your anxiety decrease. Consistency is key to maximising the benefits of this technique. The more you practice, the more effective it becomes at reducing stress.
The 4-7-8 breathing technique exhibits potential in managing anxiety and enhancing overall well-being. Studies on pranayama techniques indicate reduced anxiety in young individuals and diminished symptoms in elderly individuals practicing deep breathing exercises.
Research suggests that slow, deep breathing activates the parasympathetic nervous system, contributing to stress reduction. A study published in the Journal of Alternative and Complementary Medicine found that pranayama techniques, including 4-7-8 breathing, significantly reduced anxiety levels in participants (Brown & Gerbarg, 2005). The parasympathetic nervous system, often referred to as the “rest and digest” system, counteracts the “fight or flight” response associated with stress.
Additional research indicates that deep breathing positively influences sleep quality and reduces stress. A study in the Journal of Clinical Psychology reported that individuals who practiced deep breathing techniques experienced improved sleep patterns and decreased stress levels (Arch & Craske, 2006). By slowing down the breathing rate and focussing on deep, rhythmic breaths, individuals can achieve a state of relaxation conducive to better sleep.
While the 4-7-8 breathing technique serves as a valuable tool for managing anxiety in the moment, it’s essential to recognise that it may not serve as a comprehensive solution. For individuals experiencing severe or persistent anxiety, seeking guidance from a healthcare professional is crucial to explore additional support and comprehensive treatment options.
Techniques like 4-7-8 breathing can be a part of a broader stress management plan that includes therapy, medication, and lifestyle changes.
At Aston Clinic London, our experienced therapists are here to provide assistance and support tailored to your individual needs. We integrate techniques like 4-7-8 breathing into our holistic treatment plans to help manage anxiety and improve overall well-being.
Our practitioners combine their expertise in various therapeutic modalities to offer personalised care, ensuring that each client receives the support they need to lead a healthier, more balanced life.
To book a session with our practitioners, click here. Alternatively, you can contact us at 020 8942 3148 to learn how our treatments can benefit you.
Aston Clinic London is a third-generation complementary health clinic located in New Malden, serving Kingston, Norbiton, Wimbledon, Raynes Park, Surbiton, Chessington, Worcester Park, Sutton, Richmond, and other areas of southwest London and Surrey.
By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
