478 breathing, also known as the “4-7-8” technique, is a relaxation exercise designed to promote calmness and reduce stress. Developed by Dr. Andrew Weil, this method involves a simple rhythmic breathing pattern. The technique consists of inhaling quietly through the nose for a count of four seconds, holding the breath for seven seconds, and then exhaling completely through the mouth for a count of eight seconds, making a “whoosh” sound. This cycle is typically repeated four times.
The 478 breathing technique activates the body’s relaxation response, helping to lower heart rate and blood pressure, and promoting overall emotional well-being. It can be particularly helpful for those struggling with anxiety or insomnia, as it encourages mindful focus and helps clear the mind. Practicing this technique regularly can enhance its effectiveness and contribute to a greater sense of calm and stability in daily life.
