4-7-8 Breathing: A Technique to Reduce Physical Anxiety and Panic

Who Can Benefit?

The 4-7-8 breathing technique is especially useful for individuals who experience panic attacks, have physical symptoms of anxiety, or struggle to calm down during moments of distress. This breathing exercise helps to quickly regulate anxiety by focusing on controlled breathing.

How to Practice 4-7-8 Breathing

  1. Inhale: Take a slow, deep breath in through your nose for a count of 4 seconds.
  2. Hold: Hold your breath for a count of 7 seconds.
  3. Exhale: Breathe out slowly through your mouth for a count of 8 seconds.
  4. Repeat: Repeat the cycle three times for a calming effect.

The Science Behind 4-7-8 Breathing

This breathing technique works by regulating the sympathetic nervous system, which is responsible for the body’s fight-or-flight response. When this system is activated, it releases stress hormones like cortisol and adrenaline, leading to physical symptoms of anxiety and panic. The 4-7-8 breathing pattern helps to calm the nervous system, reduce stress hormone levels, and bring the body back to a state of relaxation.

Reference

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

Back To Top