Rhythmic Breathing

Rhythmic breathing is a straightforward process of using our inhalation and exhalation of breath to help relax us.

Before starting, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.

A common pattern is a 4-7-8 technique, focus on the following breathing pattern:

empty the lungs of air

breathe in quietly through the nose for 4 seconds

hold the breath for a count of 7 seconds

exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds

repeat the cycle up to 4 times.

A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.

The total number of seconds that the pattern lasts for is less important than keeping the ratio. A person who cannot hold their breath for long enough may try a shorter pattern instead, such as:

breathe in through the nose for 2 seconds

hold the breath for a count of 3.5 seconds

exhale through the mouth for 4 seconds

As long as a person maintains the correct ratio, they may notice benefits after several days or weeks of doing 4-7-8 breathing consistently one to two times a day. According to some advocates of 4-7-8 breathing, the longer and more frequently a person uses the technique, the more effective it becomes. There is limited clinical research to support these claims about 4-7-8 breathing or other breathing techniques. The evidence is limited to anecdotal reports from satisfied users.