The Simple Breathing Trick to Eliminate Stress and Sleep Better, Scientifically Proven

A lot of people struggle with poor sleep and anxiety, but science offers a simple, natural solution. Certain breathing techniques can quickly lower stress, regulate the nervous system, and improve sleep quality. These methods are backed by research and can be practiced anytime for immediate relief.

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Inspired by well-known Pranayama exercises, the 4-7-8 breathing technique was popularized by Dr. Andrew Weil in 2015 and has helped many people better their lives by encouraging relaxation for people who deal with stress, anxiety, and other issues. It involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. It is said that this particular rhythm balances the autonomic nervous system of the body, fostering a feeling of calmness and serenity.

As Dr. Weil indicates, the 4-7-8 breath is the ideal portable stress reliever since it makes the practitioner relaxed almost instantly, takes very little time, requires no special equipment, and can be performed anywhere.

Step-by-step guide to practicing 4-7-8 breathing

This technique can be performed in any position; however, while learning the exercise, sit with your back straight. Throughout the entire exercise, press the tip of your tongue against the tissue ridge directly below your top front teeth. If it feels strange, try slightly pursing your lips as you exhale through your mouth around your tongue. Follow these steps, according to Dr. Weil:

1. Exhale entirely through your mouth, producing a whooshing sound
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. For seven counts, hold your breath.
4. Give a whooshing sound to the count of eight as you release the entire breath through your mouth. This is one breath.
5. Now take another breath and do this three more times, making four breaths in all.

The 4-7-8 breathing technique helps promote relaxation by influencing the nervous system that controls heart rate, digestion, and respiration. It works by counteracting stress and encouraging calmness. This is the science behind this technique.

Inhaling deeply for four seconds activates the parasympathetic nervous system, which helps the body relax. Holding the breath for seven seconds enhances oxygen flow and increases carbon dioxide levels, which can further calm the mind. Finally, exhaling slowly for eight seconds helps lower the heart rate and reduce the fight-or-flight response, promoting a sense of peace and relaxation.

What are the benefits?

According to othership US, there are 7 benefits in practicing 4-7-8 breathing:

1. It improves sleep. The 4-7-8 breathing method is a popular way to fall asleep because it helps relax the body and quiet the mind. Many people with trouble sleeping use it to unwind, similar to other deep breathing exercises. A 2015 study found that slow breathing helped insomnia sufferers by reducing vagal activity, making it easier to sleep. This supports the 4-7-8 method as a helpful tool for those struggling with insomnia.
2. Relieves stress and anxiety. The 4-7-8 breathing method is also great for reducing anxiety. A 2018 study found that breath control exercises help activate the parasympathetic nervous system, easing stress and anxiety. This supports using 4-7-8 breathing as a calming technique.
3. Calms panic attacks. It can help calm panic attacks by reducing stress and anxiety. It is suggested to use this technique to alleviate symptoms associated with panic attacks, stress, and anxiety.
4. Improves breathing. The 4-7-8 breathing technique can help improve the respiratory system by promoting slow, deep breathing through the nose. A 2019 study found that it reduced breathing difficulties in COPD patients, suggesting it can enhance breathing efficiency.
5. Lowers blood pressure. This technique can help lower blood pressure by promoting relaxation. A 2023 scoping review examined the impact of slow breathing exercises on individuals with hypertension. The findings indicated that such exercises can serve as a non-pharmacological approach to reducing blood pressure, supporting its use for heart health.
6. Helps manage food cravings. If you have trouble controlling food cravings, the 4-7-8 breathing technique may help. A 2017 pilot study found that slow-paced breathing exercises delayed hunger in participants. This has led experts, including Dr. Weil, to recommend the 4-7-8 method for managing cravings.
7. Helps control emotional responses. A 2017 study found that diaphragmatic breathing improved attention, reduced negative emotions, and lowered stress levels in healthy adults. Participants had better focus and less cortisol, a stress hormone, suggesting that this breathing technique can boost mental and emotional well-being.

If you want to start incorporating the 4-7-8 breathing technique in your routine, it is recommended to start with four cycles of 4-7-8 breathing twice a day to get used to it. As you become comfortable, increase up to eight cycles per session. If using it for sleep, you may fall asleep before finishing. Practicing daily enhances its benefits.

Caution: This technique can cause deep relaxation and drowsiness, so always do it while sitting or lying down to prevent dizziness. If you have respiratory issues or other health concerns, consult a doctor before starting.

Some Reddit users share their personal experience with the said technique.

• I have tried this before and it totally helpful. Few years ago, i got cases when taking unstable breathing (gasp, headache). Until I find this way, my health gets better and breathing is esier than ever. © Bulky-Factor-5866 / Reddit
• I’ve been doing this exact technique for the last year and I didn’t know this actually a thing. I just discovered it naturally. Inhalation quick, holding the breath for a long time, and exhaling with pursed lips for a longer time. And it does work wonders. So glad to know it’s actually a formal technique and not just some half assed thing I came up with. Nice! © Ankit1000 / Reddit

And some people share their own tips for doing that help them in this exercise:

• I personally count at a normal pace (I make sure the hold lasts at least 7 real seconds).
• I focus on the counting while doing it, if I focus on what I feel or other sensations I risk to lose the counting.
• I try to push all the air out in a frame of 8 seconds (sometimes it’s slightly less, sometimes is more). As dr Weil recommends, it has to be notable that you’re exhaling, so it must be done forcefully and soundly.
  Keep practicing but don’t overdo, you can do it 2/3 times a day or even more if you need it, but never more than 8 cycles a time (I personally feel really lightheaded sometimes and feel a very strong heat around my head and face). © Cptnerolol / Reddit

Here are 2 more breathing techniques that can also be helpful.

• Box Breathing (The Anxiety Crusher)

Best for: Instant stress relief, calming panic attacks, and improving focus.

How to do it:

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat 5-6 times.

Why it works:

— Activates the parasympathetic nervous system (your body’s “chill mode”).

— Lowers blood pressure and slows down rapid breathing.

— Increases oxygen flow to the brain for better emotional control.

• The Physiological Sigh (Instant Nervous System Reset)

Best for: Releasing tension, stopping overthinking, and reducing anxiety in seconds.

How to do it:

1. Take a deep inhale through your nose.
2. Just before exhaling, take a second quick inhale (like a sigh).
3. Exhale fully and slowly through your mouth.
4. Repeat 2-3 times.

Why it works:

— Releases CO₂ buildup, which instantly lowers anxiety.

— Mimics natural sighs your body does to reset stress levels.

— Stops panic responses and helps regulate emotions.

Breathing exercises are a powerful, science-backed way to improve sleep and reduce anxiety. By using these simple techniques daily, the body learns to relax more easily, promoting deeper rest and a calmer mind. Small changes in breathing can lead to big improvements in overall health.