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The Benefits of 4-7-8 Breathing

Alixe Faubert

Feb 15, 2023

Breathing is an often-overlooked aspect of our health and well-being, but the truth is that how we breathe can have a profound impact on our mental and physical state. One breathing technique that has been gaining popularity in recent years is 4-7-8 breathing, also known as “the relaxing breath.” Here are just a few of the key benefits of this simple and effective technique.

Reduces Stress and Anxiety: 4-7-8 breathing is designed to promote relaxation and reduce stress and anxiety. By focusing on slow, controlled breathing, you can help to calm your mind and reduce the physical symptoms of stress and anxiety, such as rapid heartbeat and muscle tension.

Improves Sleep: Many people struggle with insomnia and sleep problems, but 4-7-8 breathing can help to improve sleep quality and promote restful, restorative sleep. By slowing down your breathing and focusing on relaxation, you can help to calm your mind and reduce the physical symptoms of stress that can prevent you from getting a good night’s sleep.

Increases Oxygen Flow: The 4-7-8 breathing technique encourages slow and deep breathing, which can help to increase oxygen flow to the body and brain. This can have a positive impact on mental clarity, focus, and overall well-being.

Supports Relaxation: The controlled, slow breathing of the 4-7-8 technique encourages a state of relaxation and mindfulness, which can help to reduce stress and anxiety and improve overall health and well-being.

To perform 4-7-8 breathing, simply follow these steps:

Place the tip of your tongue against the ridge of tissue behind your upper front teeth. Exhale completely through your mouth. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound, to a count of eight. Repeat this process three more times, for a total of four breaths.

In conclusion, the benefits of 4-7-8 breathing are numerous and include reduced stress and anxiety, improved sleep, increased oxygen flow, and a greater sense of relaxation and well-being. Whether you’re struggling with stress or simply looking to improve your health and well-being, this simple and effective breathing technique is definitely worth a try.

About the author

Alixe Faubert
Plant-Based Nutrition, Intuitive Eating, Gut Health
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After dealing with my own gut issues, food sensitivities, and mindset obstacles, I was inspired to study holistic health. Although I was always interested in health and wellness growing up as an athlete, I suffered from a severe concussion at 15 and this was a pivotal moment for me in my health journey. I realized the link between all aspects of health, how our body keeps the score, and how our pain, gut problems, and patterns can be traced back to specific moments. I work with clients by looking at all aspects of health (“food off the plate”) as well as nutrition and mindset to find an approach to empower them to take back their health and feel their most confident selves. My coaching method starts by Identifying your "WHY", beliefs, and patterns. Then, we will Reflect on your blocks. Lastly, by working together we will create actionable steps to incorporate into your life, and shortly after, YOU will Become.

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