What is a quick breathing technique for instant anxiety relief?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Anxiety sneaks up suddenly. Your heart pounds. Your palms sweat. You want instant relief. The 4-7-8 breathing pattern gives you immediate relief in situations like these. It is faster-acting than most natural remedies. I teach it to all my patients who suffer from panic attacks.
This technique physically stimulates your parasympathetic nervous system, which is your body's natural response for relaxing. This exact timing triggers physiological changes. Prolonged exhalation stimulates the vagus nerve. The vagus nerve sends a signal to instruct your body to lessen the production of cortisol. Heart rate drops within the first minute.
Preparation
- Sit upright with straight posture or lie flat
- Rest your tongue against the roof of your mouth
- Exhale completely through your mouth first
Execution
- Inhale quietly through your nose for 4 seconds
- Hold your breath steadily for 7 seconds
- Exhale forcefully through your mouth for 8 seconds
Repetition
- Complete four cycles consecutively
- Pause for one minute between sets
- Maximum three sessions per acute episode
For best results, practice consistently. Try this technique twice a day, even if you don't have anxiety. You will build a degree of resilience. Your body will learn to activate a state of calm more quickly. After about a week of practice, most individuals discover they have less baseline anxiety. It will become an automatic response.
Take this tool along with you everywhere. Use it before important meetings. Use it during turbulence while flying. Practice it during some break times at work. No equipment or supplements necessary. Your breath is your most available tool for anxiety relief. Master it, and regain calm in a moment.
Read the full article: 10 Natural Anxiety Relief Remedies Backed by Science
