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4-7-8 breathing is a breathing technique involving the following pattern: breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds (repeating). When employing this technique, it’s best for a person to breathe deeply from their diaphragm, filling their lungs well, from the lowest point possible. This is particularly effective at reducing anxiety and may help to reduce the effects of a panic attack.
Feeling light-headed can be a side effect of using this breathing pattern. If this occurs, the length of the breaths can usually be adjusted proportionally to suit the natural length of a person’s breath a bit better, but if the light-headedness becomes too much - stop.
The benefits of healthy breathing extend well beyond the realm of reducing feelings of panic, and is an important aspect of our health and well-being.
Why Use The 4-7-8 Technique?
You may have heard of other techniques such as box breathing or the 3-6-5 technique as well. They have their own pros and cons, but the 4-7-8 technique encourages a longer exhale than inhale and is particularly good at stimulating the parasympathetic nervous system, and reducing anxiety.
Because the parasympathetic nervous system is closely associated with rest and digest conditions within the body, stimulating it may serve to lessen the effects of a person’s fight-or-flight response, subsequently helping to manage anxiety levels.
When Panic Strikes
Feelings of panic or overwhelm can make it hard to focus on breathing techniques properly - very often this is deliberate: by having to actively focus on something, we are limiting the amount of focus being given to the stressful situation. This can help to ground a person during times of distress, but depending on the severity of the situation it may also make it harder for a person to follow the exercises.
If sticking to a pattern proves to be too challenging for a person, that’s okay - their best effort, is better than nothing at all. Struggling with a breathing technique is normal when overwhelmed. It’s not worth getting more stressed over.
Box breathing may be less calming, but easier to follow during times of panic. This is where all parts of the breath are equal: breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
A person could try a simpler pattern such as box breathing (mentioned above) as an alternative when following the 4-7-8 pattern is difficult.