4-7-8 Breathing Technique (reduce anxiety, help sleep)

In this video, I explain the 4-7-8 breathing technique, its benefits and how it helps me.

A massive thanks to Dan Brulé for featuring in this video.

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[markwilliamson]

You know Laura, I think you have got a real knack for explaining things very well. You give clear, concise information on the subject matter. You got a real gift for speaking. Just wanted to say that. Keep it up, keep persistent n strong willed and you'll go far in your journey. Looking forward to more videos. Whatever you do, you do it well. Take care 💪

[srensvenne]

I think that the tongue position is all about making you keep focus on the breathing, keeping it an even more conscious act. It surely works to relax.

[cannuckchick]

The tongue position is intended to reduce salivation during extended meditation sessions. I learned of this from the book, “How to Meditate” by Kathleen Macdonald who is a Buddhist monk.

[ellahorses]

I was feeling stressed, this popped up, I did the breathing, I’m feeling better already - thank you for sharing x

[WorldofWrestlingGames]

like every other breathing exercise your Body adapts to this pretty quickly, ,

[anthonys]

The tongue position slows the airflow on the exhale

[sawdustadikt]

Another great video! This has been a huge coping tool for me over the years dealing with trauma driven anxiety. Cranking this up a notch, do it bare foot on the ground and breathe deep into your belly. If your ribs move, your not breathing into your belly. On occasion I will crush the breath out of myself on the exhale. If I remember correctly the breath crush directly stimulates the vagus nerve. The tongue position it a chi thing, as well as the barefoot on the dirt. When I used to have panic attacks I would do all of this while visualizing that when I inhaled, there was a tree growing out of me, leafing and growing as far as I wanted and on the exhale I would visualize roots growing out of my feet, burrowing deep into the earth. If you read this far, I hope something here helps!

[creatingbalancefinance]

I used to teach this in my yoga classes! Love it! Works without fail 😊😊😊

[andysquiff]

I have been taught that tongue position in tai chi/qi gong, apparently it completes a circuit, something to do with microcosmic orbit.

[bryanhyde]

Starting this tonight and tomorrow morning and etc. Will advise.

[markwilliamson]

Yippee doodle, it's a Laura video again . I'm well pleased, that's made my day that has, cuz I've had a rubbish day today, so going to enjoy your video before I go bed, nice. What a way to end the day than to watch one of your wonderful videos Laura, fantastic. Marvelous stuff. I'm really glad your channel is taking off great I'm happy for you. Yay 😃

[KarenSVaughn]

Just doing the 2 cycles with your guidance I cane away thinking ... "Oh wow. That felt good!" And to be honest, I didn't expect anything 😉

[RichardMcGeorge]

Thanks Laura. Another interesting video. Thank you! Your way of describing this is different and more detailed than I’ve heard before. I found it useful.

[ruenoak]

It's a great breathing technique I learnt it from Dr Weil too.

[LexxEllison]

Good morning Laura, thank you as always for your informative video.
From my Buddhist and meditational understanding, the tongue position reduces saliva in the mouth .
Taken from A Monks Guide to Happiness, Gelong Thubten. 🕉

[IamAlwaysRight]

Excellent! Will definitely try it. Had a giggle seeing the cat 🐈‍⬛, the cold water therapy cat now is great supporter with breathing technique 😀 Thank you for your video 👏🏼👏🏼👏🏼👏🏼💕

[hctim]

Hi Laura, Found your excellent website while looking at Huberman vids. One thing I've found is that the 4/7/8 technique also lowers your blood pressure. Just about 10 points and I've read it's stimulating the vagus nerve.
I check my blood pressure on a weekly basis and per my BP machine it does in fact lower the B/P for about a few min's.
You have great info on your site. big thumbs up!!

[RC-icco]

And today LT presents you with this great public service announcement... 😁👏🏻

Brilliant as always, thank you so much! 👍🏻

[nledelnr]

Breathing exercises have really helped me disrupt problematic thought processes. I used to think of these sort of "solutions" as somehow less worthy because of the chance of a placebo effect. After crisis left me grasping for any relief I discovered the amazingly simple act of deliberate breathing has a very sanitizing effect on my sense of wellness. Thanks for this affirming group exercise.

[Indoor-Cyling-Revolution]

So glad I found your channel! Cheers!