The 4-7-8 Breathing Technique
In today’s busy world, trigger sounds often feel unavoidable. Fortunately, there are simple techniques that can help calm the mind and body. One such method is the 4-7-8 breathing technique, Developed by Dr. Andrew Weil and inspired by ancient yogic practices, this technique regulates the nervous system through controlled breath cycles.
How to Practice the 4-7-8 Breathing Technique
Follow our video:
The 4-7-8 breathing method follows these easy steps:
1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly and fully through your mouth for 8 seconds.
4. Repeat as necessary.
This counts as one full cycle, and beginners are encouraged to repeat it up to four times. With consistent practice, many people experience noticeable relaxation after just a few rounds.
When to Use This Technique
The 4-7-8 breathing exercise can be practiced anytime you feel stressed, anxious, or overwhelmed, whether it is by misophonia or otherwise.
Table of contents:
- Misophonia coping skills homepage
- What is misophonia?
- What is misokinesia, or visual triggers?
- Calming the nervous system
- Exercise: 4-7-8 breathing
- CBT for misophonia
- Exercise: negotiating boundaries
- Exercise: reframing misophonia
- What is a sensory diet?
- Exercise: planning your sensory space
- Misophonia Matters