Breathing for Stress Relief

Breathing for Stress Relief

By Beth Weinblatt, Associate Wellness Director

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.  One of these breathing exercises is called The 4-7-8 Breathing Exercise (also called the Relaxing Breath).  Try it and see how it affects your stress and anxiety levels.

This exercise is utterly simple, takes no time, requires no equipment and can be done anywhere.

4-7-8 Breathing: A Simple Way to Relax

The 4-7-8 breathing technique is a powerful, yet easy-to-learn method for reducing stress, calming the mind, and improving sleep. Developed by Dr. Andrew Weil, it works by slowing your breathing and engaging your parasympathetic nervous system—the part responsible for rest and relaxation.

Here’s how to do it:

1. Inhale quietly through your nose for a count of 4.
   
2. Hold your breath for a count of 7.
   
3. Exhale completely through your mouth, making a whooshing sound, for a count of 8.
   

Repeat the cycle up to four times. Practicing twice daily can help reduce anxiety, lower heart rate, and support better sleep over time.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you.