4-7-8 Breath

A Natural Tranquilliser for the Nervous System

The 4-7-8 breathing technique is a natural tranquilliser for our nervous system. In contrast to sedative drugs – which often lose their effect over time and frequently come with side effects – this breathing technique gains additional strength through repeated practice.

The 4-7-8 breath is well suited for those with mild to moderate anxiety, and is a great tool for falling asleep, if you wake up in the middle of the night and can’t get back to sleep, or if you are startled awake by a nightmare, for example.

This breathing technique has been used successfully by people with a high degree of PTSD (Post Traumatic Stress Disorder) and trauma, as well as people without severe traumatisation.

4-7-8 Breath

  • 1
    First, place your tongue behind your upper front teeth. Then exhale fully and audibly through your mouth, relax.
  • 2
    Close your mouth and breathe in through your nose for a count of four.
  • 3
    Hold your breath for a count of seven. Keep your body relaxed.
  • 4
    Let go of your breath audibly through your mouth and count to eight.
  • 5
    Repeat steps 2-4 for a further three rounds. (As you become more familiar with the technique, you can increase the number of repetitions up to 12 rounds in a row).

Important ❗

If you are pregnant or have severe respiratory problems, do not do the seven count breath hold. Focus on the longer exhale instead.

When to Practise

As required: During the day; before going to bed; in the middle of the night

Tips 💡

  • The tip of the tongue remains in the same position – at the top behind the front teeth – for the entire time.

  • The absolute time you spend on each round is not so important. However, it is important to maintain the ratio of 4:7:8. If you find it difficult to hold your breath for a longer period of time, then speed up the exercise slightly but maintain the ratio of 4:7:8. With practice, you will be able to slow down the speed and breathe in and out more deeply.

  • While you hold your breath for this technique, try to relax your body as much as possible and use as little force as necessary. You will be surprised how little strength is actually required.

Additional Information

  • By lengthening the exhalation, the parasympathetic nervous system is activated, which leads to a calming and relaxing reaction in body and mind.
  • By holding our breath, the carbon dioxide content in our blood is gently increased, which in turn causes the blood vessels in the body to dilate. Consequently, our blood pressure is lowered and a deeper state of relaxation is achieved.

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