The 4-7-8 Breath Technique: For Calm and Clarity

In today’s fast-paced, digitally-connected world, stress and anxiety are unavoidable. Whether it’s work, relationships, or the constant stream of information bombarding us, finding moments of peace can feel challenging. One simple yet powerful way to calm your mind and body is through breath work—specifically, the 4-7-8 breathing technique.

What is the 4-7-8 Breath Technique?

The 4-7-8 technique is a controlled breathing exercise that promotes relaxation by regulating the nervous system. Developed by Dr. Andrew Weil, this technique is sometimes called the “relaxing breath” because it helps reduce stress, improve sleep, and bring a sense of balance to your body and mind.

Here’s how to do it:

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds, making a gentle whooshing sound.
4. Repeat this cycle 4 times or as needed.

This technique slows your heart rate, increases oxygen flow, and activates the parasympathetic nervous system, which promotes a state of calm.

Pair this technique with the Awaken natural inhaler to enhance your breath work. The naturally calming ingredients found in the Awaken inhaler (peppermint, camphor, eucalyptus) is designed to help clear the mind, deepen your breath, and provide an instant sense of invigoration. Take a deep inhale from the Awaken Natural Inhaler to open your airways and perform the 4-7-8 breathing cycle, allowing the essential oils to deepen the experience.

Breath work is a simple yet transformative practice, and when paired with natural tools like the Awaken inhaler, it can become an even more powerful ritual for relaxation and focus.

Next time you feel overwhelmed, take a moment, breathe, and awaken your mind naturally. Have you tried the 4-7-8 technique? Let us know how it’s worked for you!