In the words of the late Buddhist monk Thích Nhất Hạnh, who was popularly known as Mindfulness Monk (lived for 95 Years) “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.” The profound tranquillity encapsulated in these words resonates with the essence of the 4-7-8 breathing technique, a deliberate breath work practice whose roots are found in ancient yogic traditions.
What is 4-7-8 breathing?
Inhale through your nose for 4 counts.
Hold your breath for 7 counts.
Exhale through your mouth for 8 counts.
Benefits of 4-7-8 Breathing:
The rhythmic nature of 4-7-8 breathing provides a calming effect, redirecting focus away from unnecessary thoughts and worries. Over a period of time prolonged breathing will provide tremendous peace & tranquillity.
Fights Insomnia:
4-7-8 breathing technique cuts anxiety, ensures optimum heart rate, and lowers blood pressure, ensuring congenial state of rest for sleep.
How to Perform 4-7-8 Breathing?
1. Keep your tongue toward the roof of your mouth, with the tip touching the back of your front teeth.
2. Start with a deep exhale through your lips, creating a gentle whooshing sound.
Inhale, Hold, and Exhale
3. Inhale for four counts, hold for seven, and exhale for eight, maintaining a comfortable pace.
4. Complete three more cycles, maintaining the counting sequence.
Do it Twice a Day:
Incorporate 4-7-8 breathing into your routine by practicing three cycles twice a day for noticeable results.
Make it a Habit:
Preferably do this breathing practice in the morning and in the evening for at least 10 mins. Practice it over a period of time for long-term benefits. In the journey towards inner calm and well-being, the 4-7-8 breathing technique will act as a powerful and simple activity in your life. As you get on this transformative practice, you will enjoy a sense of peace and balance in your life.
