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The 4-7-8 Breathing Technique

Updated: Apr 24

Anxiety, stress, hypertension, inflammation, indigestion, addictions, insomnia, irritability. What if I told you there was a single method to reduce or eliminate all of those symptoms? Oh, and it's safe, natural, and completely free. Too good to be true? Well, data from millions of people says it is true.

The 4-7-8 breathing technique, championed by my mentor, Dr. Weil, is most effective when used as a twice daily practice, at a minimum, over a long period of time. The biology behind it is fascinating. Through multiple biochemical pathways, long term practice of this technique causes physiologic changes to the way our body responds to stress.


Our autonomic nervous system is a complex network of nerves that operates outside our direct conscious control. Its functions are vast and include heat rate, breathing, blood pressure, temperature regulation, hormone release, food digestion, mood, survival reactions, sexual responses, and many more. It is directly responsible for causing our body's physiologic changes to our immediate situation.

The two ends of the spectrum of the autonomic nervous system are the SYMPATHETIC and PARASYMPATHETIC. The SYMPATHETIC response is often called the STRESS response, or "fight or flight" response. In contrast, the PARASYMPATHETIC response can be remembered as the PEACE response, or often called "feed and breed" response. In general, the system operates in a harmonious balance and without even thinking or noticing it, we are able to live our life and react appropriately to the varying situations we encounter.

What happens when the autonomic nervous system becomes more prone to the SYMPATHETIC response? We can feel an inappropriate level of body reactions to overall minor situations. We can feel a "fight or flight" response when there's no real threat to our safety. This is a common occurrence in today's modern world.

The 4-7-8 breathing technique, practiced religiously over weeks to months to years will create profound changes to the regulation of our autonomic nervous system.  In short, it will strengthen the PARASYMPATHETIC response and downregulate the SYMPATHETIC response.  This can be measured by simple vital sign measurements of heart rate, rhythm, blood pressure, breathing and oxygenation metrics. Indeed the most powerful measurement will be the improved quality of life and healthspan experienced by those who practice this simple technique.

Hundreds of millions of people take SSRI's, the powerful antidepressants, mood modulators, and other mind altering medications. These drugs have countless severe and life altering side effects. It's no wonder the compliance rate on them is poor. This breathing method has helped many people manage symptoms without needing psychoactive medications.

If you experience problems with stress, anxiety, fatigue, or other difficult to manage symptoms, we're here to help. Or if you want help with how to stop taking SSRI's, BOOK ONLINE today and learn how we can help you improve your health.

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