4 7 8 Breathing: the technique that calms your breath

Do you know the feeling of not being able to rest in the evening, even though you're dead tired? Your head is spinning, your heart is pounding - and you can't get the sleep you long for. The so-called 4 7 8 Breathing could be just the solution. In this article, you will find out what is behind this simple but effective breathing technique, how to use it correctly and why it works wonders for stress and problems falling asleep.

What is 4 7 8 breathing?

4 7 8 breathing is a calming breathing technique that goes back to the American physician Dr. Andrew Weil. It is based on a specific breathing frequency:

• Breathe in for 4 seconds
• Hold your breath for 7 seconds
• Exhale for 8 seconds

This simple formula helps to calm the nervous system, clear the mind and bring the body into a state of deep relaxation. Relaxation to move. It is often described as a "natural tranquilizer" - completely without Side effects.

Why does 4 7 8 breathing work?

The technique has a direct effect on your autonomic nervous system - especially the parasympathetic nervous system, which is responsible for recovery and regeneration. The prolonged exhalation activates this part of the nervous system particularly strongly and signals to your body: you are safe, it's time to wind down.

Scientifically explained: Studies show that controlled breathing can help to lower the heart rate, stabilize blood pressure and reduce the stress hormone cortisol (source: Harvard Medical School).

Who is 4 7 8 breathing suitable for?

This breathing technique is ideal for you if you:

• suffer from problems falling asleep
• are often stressed or tense
• want to calm down quickly in acute stress situations
• practicing meditation or breathwork and looking for new tools

4 7 8 breathing is also ideal for beginners, as it requires no prior knowledge and can be practiced anywhere - whether in bed, in the office or on the subway.

This is how it works: 4 7 8 breathing step by step

Before you start, sit or lie down comfortably. Make sure you breathe in through your nose and out through your mouth. Then follow these steps:

1. Inhale (4 seconds): Breathe in calmly and deeply through your nose, counting to 4 internally.
2. Stop (7 seconds): Hold your breath and count slowly to 7.
3. Exhale (8 seconds): Breathe out audibly and completely through your mouth - count to 8.
4. Repeat: Do 4 such cycles - preferably two to three times a day or in the evening before going to bed.

"Your breath is the only tool you always have with you - and yet we so rarely use it consciously." - Eva KaczorBreathwork expert at Greator

6 Advantages of 4 7 8 breathing

Regular use of this technique can have many positive effects:

• Fall asleep fasterMany people report that they become tired after just a few breaths.
• Reduced stressProven to reduce stress levels and inner tension.
• More mindfulness: You train yourself to consciously perceive the moment.
• Stable blood pressureSupports the cardiovascular system.
• Better self-regulation: You react more serene in moments of stress.
• Stronger ResilienceLong-term use can strengthen your nervous system.

4 7 8 Breathing in practice: tips for everyday life

So that the technology can reach its full Potential you should practise it regularly. Here are a few tips:

• Establish a routineUse it, for example, in the morning after waking up or in the evening before going to bed.
• Combination with MeditationIntegrate them into your existing mindfulness practice.
• Emergency tool: The next time you inwardly restless are - breathe 4 7 8.

Exercise idea: Combine 4 7 8 breathing with a guided breathwork session

Would you like to go deeper? Then the Free masterclass "Live your vision with Breathwork" is just the thing for you. Learn with Breathwork expert Eva Kaczor how you can use your breathing to release emotional blockages and improve your intuition to strengthen.
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In the following video, Eva explains how you can turn your life upside down with Breathwork.

Limits and notes

Even if it is very gentle - not everyone should use the technique without restriction:

• At Respiratory diseases or Circulatory problems talk to a doctor beforehand
• Dizziness may occur at the beginning - stay calm, this usually subsides quickly
• Practice in a safe environment - sitting or lying down

Conclusion: Your breath is your superpower

4 7 8 Breathing is more than just a relaxation exercise - it is a key to more inner peacebetter sleep and emotional balance. Especially for people like you who are looking for deeper connection, clarity and focus, this technique can be a powerful companion.

If you feel that you are ready to become more aware of your inner state, try 4 7 8 breathing - perhaps as early as tonight.