Do you ever get so stressed that you forget to breathe?
I’ve been there. Sometimes, I’d get so caught up in the moment that I wouldn’t even notice I was holding my breath until I finally let it out. Not exactly ideal.
I decided to try breathwork earlier this year and haven’t looked back. The 4-7-8 breathing technique, in particular, has become my go-to whenever stress hits. Whenever my body wants to shift into “fight or flight” mode, it helps me slow everything down and feel calm.
But why do we forget to breathe in the first place? And why is the 4-7-8 breathing method so effective in managing stress? Let’s explore.
Why We Forget to Breathe
There’s a strong connection between our breath and our mental state. When overwhelmed, we tend to hold our breath or breathe shallowly without even realizing it. It’s almost like our body tries to mirror the urgency we feel mentally, leading us to subconsciously restrict our breathing.
This habit isn’t easy to break because it’s not something we do consciously. That’s where exercises like the 4-7-8 technique come in. By intentionally slowing your breath, you signal to your body that you’re safe and don’t need to stay in “high alert” mode.
Conversely, shallow breathing keeps you stuck in a stress loop, which is why focusing on deeper, controlled breaths can have such an immediate calming effect.
How to Do the 4-7-8 Breathing Technique
Here’s how you can practice the 4-7-8 breathing technique:
- Rest your tongue gently against the roof of your mouth, just behind your top front teeth.
- Inhale silently through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale forcefully through your mouth for a count of eight, making a “whoosh” sound. Pursing your lips can help with this.
- Repeat the process up to three more times for a total of four rounds.
If you’re trying the 4-7-8 technique for the first time, feeling a bit light-headed is totally normal. Start small with just four rounds, and as it gets easier, you can build up. Breathing exercises like this can change your life for the better, especially when paired with meditation. If you’re looking to stay consistent, apps like Aura are a great way to get guided sessions that fit into your routine and help you stick with it.
The Benefits of 4-7-8 Breathing
Just the other day, I had a big project deadline. It was one of those when, no matter how fast you work, it feels like the clock is running faster. My heart was racing, my breathing was getting shallower, and I could feel the stress piling on.
Instead of pushing through like I used to, I paused. I closed my laptop, leaned back in my chair, and ran through the 4-7-8 breathing exercise. By the end, I felt lighter, my mind clearer, and the stress was no longer weighing me down. I could focus again.
Stress sneaks into our lives constantly, whether from tight deadlines or the demands of daily life. Taking just a few moments to focus on your breath may seem simple, but it really can make such a difference in your state of being.
