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APR 26, 2024
Breathe Your Way to Better Health: The 4-7-8 Breathing Technique Explored
Learn about the 4-7-8 breathing technique to truly transform your phyiscal and mental health!
Read time: 2 minutes
What's a distinct sound you hear in every gym in the country? Yes, yes, music to get your workout going and the clinking of weights. That’s true. But what else? Breathing. Tons and tons of heavy breathing. It’s a HUGE part of every workout session and from exhalation through gritted teeth or heavy panting on the treadmill, you can’t escape it. But are you doing it right?
Welcome to your guide on mastering the 4-7-8 breathing technique: a simple yet powerful practice that can enhance your physical and mental health. This isn't necessarily just for while you’re exercising but a strategy that can be used throughout your day. I guess the first question is...
What is the 4-7-8 Breathing Technique?
Simply put, the 4-7-8 breathing technique is a rhythmic method that promotes relaxation and stress alleviation through controlled breathing. Developed by Dr. Andrew Weil, it's often described as a natural tranquilizer for the nervous system. Here’s how it works:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale completely through your mouth, making a whoosh sound, for 8 seconads.
Yeah. It’s that simple. So simple you may want to contact Dr Weil and say, “Did you invent this because it’s so easy!?” But breathing deeply isn't just about filling your lungs with air, it's a way to invigorate every cell in your body and boost your physical health in a number of ways:
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Enhanced Oxygen Exchange: By slowing down the breath, there’s an increase in carbon dioxide in the blood, which leads to an enhanced exchange of oxygen and nutrients in the bloodstream.
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Improved Blood Pressure: Regular practice of controlled breathing can help in regulating high blood pressure, reducing strain on the heart, and preventing cardiovascular diseases.
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Boost in Digestion: Deep breathing encourages full oxygen exchange that can stimulate the digestive organs, promoting more efficient digestion and helping to relieve digestive issues.
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Detoxification: Effective breathing can enhance lymphatic function and encourage the release of body toxins, fostering better overall health.
Mental Health Benefits: Calmness and Clarity
Implementing the 4-7-8 breathing technique regularly not only soothes your body but also your mind. And, like the physical benefits, there are plenty of ways it has a calming effect on your mental health:
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Stress Reduction: Controlled breathing triggers the parasympathetic nervous system, reducing stress and inducing a state of calmness.
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Improved Sleep: By lowering stress and inducing a state of relaxation, it becomes easier to fall asleep and stay asleep through the night.
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Enhanced Focus and Concentration: Regular practice can improve one’s ability to concentrate and maintain focus by increasing the delivery of oxygen-rich blood to the brain.
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Emotional Resilience: Mastering your breathing can help regulate emotions and prepare you to handle stressful situations with more grace and less anxiety.
When to Use the 4-7-8 Technique in Your Workout Routine
So, what about someone who exercises regularly? Should you be breathing like this during sets? Well, yes and no. Integrating the 4-7-8 breathing technique into your workout is actually a great way to enhance your exercise performance.
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Pre-Workout: Practicing this technique before starting your workout can help reduce anxiety, increase focus, and prepare your body for physical exertion.
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Post-Workout: After your exercise, use it to calm the nervous system, slow your heart rate, and aid in the recovery process.
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Before Yoga or Pilates: These practices already emphasize breath control, so using the 4-7-8 technique can enhance your mindfulness and improve the efficiency of your session.
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After a Long Run or Swim: This is the perfect time to use the technique to regulate your breathing, calm your body, and speed up recovery.
But, in truth, the 4-7-8 breathing technique is good for all times of the day, in almost every situation. That’s because it's a holistic approach to health that strengthens your physical and overall mental wellbeing.
And with consistent practice, this technique can help you manage stress, enhance your focus, and improve your overall fitness. So be sure to incorporate it into your daily routine and particularly around your workout schedule to reap the full benefits. You've got this. Just... take a deep breath.
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Written by Matthew Stogdon
Matt is a seasoned writer with 20 years of experience, leveraging understanding of fitness as a former rugby player and his insight from covering contact sports.
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