The 4-6-8 breathing technique calms the nervous system, promotes deep relaxation, and helps with sleep and anxiety. Inhale for 4 counts, hold for 6, and exhale for 8. Perfect for beginners!
The 4-6-8 breathing technique (4-7-8 is a bit more advanced version but I think the 4-6-8 breathing technique is perfect for beginners) is a powerful practice to help calm your nervous system, slow your rate, and promote deep relaxation. This breathing method involves inhaling for 4 counts, holding for 6 counts, and exhaling for 8 counts. It is particularly effective for falling asleep faster and combating anxiety.
Beginners can modify the count to shorter numbers, and more advanced practitioners can add Ujjayi Breath for deeper effects.
How to Practice 4-6-8 breathing
Find a Comfortable Position: Sit or lie down in a comfortable position. Keep your back straight if sitting.
Exhale Fully: Start by exhaling completely through your mouth, making a gentle “whoosh” sound.
Inhale for 4 Seconds: Close your mouth and inhale quietly through your nose for a count of 4.
Hold Your Breath for 6 Seconds: Hold your breath for a count of 6.
Exhale for 8 Seconds: Exhale completely through your mouth, making the “whoosh” sound again, for a count of 8.
Repeat: Repeat the cycle for 4 breaths. You can increase the number of cycles as you get more comfortable with the practice.
Incorporating 4-6-8 techniques into your daily routine
- Pre-bedtime practice: Practicing this technique before bed helps calm the nervous system, making it easier to transition into sleep. By focusing on your breath, you create a sense of tranquility that prepares your body for rest.
- Anxiety relief: When dealing with anxiety, 4-7-8 breathing serves as a powerful tool to ease feelings of panic. As you concentrate on the counting and rhythm of your breath, it shifts your focus away from anxious thoughts, allowing you to feel more grounded and calm.
- Stressful situations: In stressful situations, using 4-7-8 breathing can help you regain control and center your mind quickly. This technique provides a structured way to lower stress levels, helping you feel more composed even in challenging circumstances.
- During meditation: During meditation, incorporating 4-7-8 breathing can enhance your practice. It encourages a deeper state of relaxation and mindfulness, allowing you to settle into a more profound meditative experience.
The 4-7-8 breathing technique is a simple and effective way to reduce stress, calm the mind, and promote relaxation.