The Best Breathing Technique for Better Health – 4-7-8 Breathing

According to this interesting info here, breathing a certain way unlocks a mountain of benefits, ranging from better heart health to an improved immune system. It’s time for us to talk about one of the best types of breathing that you can use for a quick boost in overall health 4-7-8 breathing.

Keep reading to find out everything you need to know about 4-7-8 breathing, including how to do it. Plus, get some tips on breathing correctly. Yep, you heard me, there’s a right no wrong way to breathe.

Breathing

It may sound strange to hear because breathing is something we do instinctually, from birth. We don’t have to think about breathing, we can do it in our sleep. However, there is in fact a right and a wrong way to breathe.

Our usual breath may be a bit shallow and quick. This doesn’t allow our body to really calm down. In fact, breathing in this stifled way may induce anxiety and depression, and invite a plethora of health issues due to a lack of proper oxygen utilization.

When we consciously think about taking slow, long, and deep breaths, there are so many benefits that are unlocked.

Benefits of Breathing Right

Let’s talk about some of the amazing benefits that breathing correctly can give us. It can decrease stress exponentially. Deep breaths calm the mind and help the entire body relax. Breathing correctly helps to reduce the sympathetic nervous system, which is the part of the body responsible for fight or flight. This is activated in our day-to-day life just in stress response, as shown in this article here.

Deep breaths trigger the parasympathetic nervous system, the part of the body responsible for relaxing. Plus, it also triggers the release of endorphins. These are chemicals that can help reduce pain, tension, and discomfort.

Deep conscious breaths can also help activate the lymphatic system. This is a network of blood vessels, organs, and tissues that help move lymph fluid throughout the body. It is responsible for detoxification and plays a part in immune defense. Because this system does not have a heart, it relies on our breathing to get the job done. 

Breathing correctly also helps to lower blood pressure. This is due to the relaxation and oxygenation of the body because deep breaths dilate blood vessels. This not only improves circulation but can also help lower our heart rate, which further helps to lower blood pressure. This boost in blood flow can also help improve digestion greatly. Plus, at the end of the day, breathing correctly even improves our posture. Poor posture is associated with tension, tight muscles, soreness, and back pain. Breathing deeply almost forces you to stand up straight because your lungs have to inflate.

What is 4-7-8 Breathing 

4-7-8 breathing is a specific type of breathing technique. It can even be used during meditation or moments of mindfulness. This gives your mind something to concentrate on as it focuses on the present moment or settles into a calm meditative state. 4-7-8 breathing can be done in high-stress situations, but can also be used to help you fall asleep fast at night. This is because it’s very effective at lowering stress, calming the heart, and relaxing the body.

4-7-8 breathing is just as it sounds. You use these numbers to tell you when to inhale and exhale. Counting these seconds in your head further gives your mind something to concentrate on. It stops you from thinking about future worries or the past. It keeps you in the present moment and establishes a soft focus that isn’t demanding.

Why it Works for Sleep

4-7-8 breathing is so beneficial for sleep. To sleep, the mind needs to calm down, and the body needs to relax. Stress cannot be on the mind for us to doze off. 4-7-8 breathing helps to reduce cortisol, boost endorphins, and calm the heart. A slow, steady heart rate and relaxed muscles in the body are indicative to the mind that it can relax and rest.

How to Use it to Sleep Well

Here is exactly how to do the 4-7-8 technique, particularly to get a good night’s sleep. Remember, this breathing technique can be used in other situations as well.

1. Find a comfortable position. If you’re going to bed, make sure you are under the covers, ready to doze off.
2. Inhale through your nose, counting for seconds.
3. Next, hold your breath for 7 seconds.
4. Fully exhale all the air from your lungs, taking 8 seconds to do so. Exhale through the mouth, and if you’re comfortable with it, make a wishing or hissing noise. This type of noise can cause a vibration that further relaxes us due to Vagus nerve activation.
5. Repeat the 4-7-8 breathing technique cycle at least four times, or until you fall asleep.

Quick Tips

You’re just a couple of quick tips on breathing. Again, we do need to breathe correctly to get all the health benefits. Even if we don’t do it all the time, just taking a couple of moments out of the day to breathe right feels good so try it out today!

• Use it whenever – we don’t just have to use a breathing technique when we’re about to sleep or when we’re meditating. Use your breathing techniques whenever you feel the need to.
• Find one that works for you – there are so many different breathing techniques out there that it’ll be impossible for you not to find when you like. Try out a couple of different ones and pick your favorite.
• Practice makes habit – when we practice something, we get into the habit of doing it. Practice breathing correctly, and pretty soon it’ll become second nature to you.

The Takeaway

4-7-8 breathing is an amazing technique that you can use to relax the mind and body. It’s a great tool to help you get to sleep fast. Try it out tonight, or use it whenever you feel the need to chill out a little bit. Breathing correctly unlocks so many health benefits that it’s silly for us not to practice it from time to time. So, take a deep breath and dive right into the wonderful world of breathing techniques.

Remember, health always comes from within. Start by eating nutritious food, moving your body, exercising when you can, and caring for your mental health. These small daily changes and habits that you start to cultivate become the foundation for a life full of wellness. Don’t forget about the health of your microbiome, too! Gut microbiota affects everything in your body, from the skin to muscles to the immune system and mental health. Get all the resources you need about microbiota health for free here!