The research results just keep accumulating — research, that is, about the benefits of breathing exercises. I recently wrote about the benefits of Box Breathing. Practicing this simple technique for only a few minutes per day may provide significant health benefits, including a reduction in blood pressure and stress.

Box breathing, however, is far from the only breathing exercise that you may want to incorporate into your daily routine. The 4-7-8 breathing technique is another exercise that has been studied recently for its effectiveness. Although the evidence is not absolutely conclusive, combined with a great deal of anecdotal evidence it is compelling.

Writing for Healthline.com, Ana Gotter and Carrie Byrd say, “Specific patterns that involve holding your breath for a period of time allow your body to replenish its oxygen. Techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost from your lungs outward.” They go on to cite results from research concluded in 2023 that “indicates that the 4-7-8 breathing technique can help reduce symptoms of anxiety… even just 5 minutes of slow, controlled breathing can significantly reduce stress and anxiety.”

As with Box Breathing, it’s best to prepare yourself for the exercise by finding a seat in a comfortable chair and then placing your feet flat on the floor. Or you can lie comfortably flat on your back if you prefer (although that might be a nice temptation for a nap!). Also, pick a spot where noise is at a minimum. If you’re sitting, maintain good posture with your back comfortably upright. Take a minute to breathe normally, then follow these steps:  

• Take a deep breath and then exhale completely.
• Inhale deeply while you count to four.
• Hold your breath for seven seconds.
• Slowly exhale while you count to eight. This may take practice. It’s okay to start with whatever is a comfortable count with your goal to be exhaling for the full eight-count.
• Repeat the cycle for four full breaths. As you improve your technique consider increasing the number of full breaths you take.

Interestingly enough, research also indicates that it not necessarily the length of each step in the 4-7-8 technique that’s most important — it is the ratio of each step in relation to the other steps. So if you find exhaling to an eight-count a little difficult, start out by using a 2-3.5-4 technique.

Although it may take time to notice the health benefits, you may almost immediately experience a deep feeling of relaxation.