Can Overcome Stress And Anxiety, This Is How To Do Respiratory Technique 4-7'8

Illustration of breathing techniques (Pexels/PNW Production)

JAKARTA - In dealing with stress, anxiety, to sleep difficulties, it can be done by doing breathing techniques 4-7-8. This technique is introduced by Dr. Andrew Weil, an integrative health expert, and is known to be effective in calming the nervous system and improving sleep quality.

Simply put, the 4-7-8 breathing technique is to inhale through the nose for 4 seconds slowly, then hold it for 7 seconds, then exhale through the mouth for 8 seconds by making a whoosh' sound.

This breathing technique has a number of benefits for the health of the body. Such as reducing stress and anxiety, because it helps reduce levels of the hormone cortisol in the body.

Not only that, this technique also helps improve sleep quality, makes the body feel more relaxed so that it is easy to sleep. Help also stabilize heart rate to increase focus and concentration.

To do breathing techniques 4-7-8 can be at any time, when you feel anxious, stressed, or having trouble sleeping. However, you can also do this breathing technique in the morning when you are about to start your activities, so that your mind is calmer and more focused.

This 4-7-8 breathing technique can be done in any position. For beginners, to do this technique for the first time, you may feel a little dizzy.

"You can do this in any position, stand up, lie down, or sit down. But if you do it while sitting, it would be better if with your back straight," said Dr. Andrew Weil, quoted from the Drweil website, on Friday, February 14, 2025.

To do breathing technique 4-7-8, you can follow the steps below.

1. Stand up, lie down, or sit in a comfortable position and your back is straight. 2. Close your eyes and relax your muscles. 3. Breathe through your nose for 4 seconds slowly. 4. Hold your breath for 7 seconds.5. Then exhale slowly through your mouth for 8 seconds, by emitting a whoosh sound.6. Repeat this cycle 4 times for optimal relaxation effects.