Whether preparing for a big presentation or interview or feeling nervous, the 4-7-8 breathing method can calm your nerves and help you relax. This breathing pattern, recommended by health experts, involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. It is said to activate the parasympathetic nervous system and reduce stress levels.
It would help if you practiced this breathing technique twice daily to benefit from it the most. The goal is to feel relaxed and calm no matter the situation. It can be used in addition to other relaxation techniques, such as progressive muscle relaxation and meditation. Practicing this breathing technique can also help you become more mindful of your thoughts and feelings so that you can notice when you are tense, which may be a sign of feeling anxious.
The 4-7-8 breathing method is simple to perform in any setting. Sit or stand with good posture and close your eyes. Place one hand on your belly and the other on your chest. While you breathe in, the hand on your belly should rise. While you are exhaling, the hand on your chest should lower. Try to exhale with a full breath that makes a whooshing sound—using a word or phrase to remind you to keep your mouth shut when exhaling can be helpful. It can also be helpful to pursue your lips as you are exhaling.
Once you have completed the breathing cycle, inhale again and repeat the process. Initially, it is advised to do four breath cycles in a row to start and then gradually increase the number of cycles as you become more comfortable with the technique. Inhaling and holding your breath for an extended period can make you feel dizzy, so be sure to do this once you are comfortable with the process.
It would help to incorporate this breathing technique with other relaxation techniques to achieve the best results. For example, a wellness coach in Arizona says she uses rhythmic breathing and other stress management strategies, such as making a list of things she is grateful for and journaling to help her deal with anxiety.
If you have persistent feelings of anxiety, it is always best to talk with your primary care provider so they can check for any underlying physical issues that could be contributing to your symptoms. Sometimes, you may be referred to a psychiatrist or mental health specialist to treat the condition.
Talk to your healthcare provider or visit the National Institutes of Health website for more information about managing anxiety. You can also find many helpful resources online, such as the MoodZone online resource or the Mental Health Foundation of Australia website. Anxiety is a common problem affecting people of all ages and backgrounds. Learning to calm your nerves can significantly impact your overall well-being.
