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The Simple 4-7-8 Breathing Technique

Updated: Feb 8, 2022

Welcome to the second part of our breathing series!

We strive to deliver valuable information to our community both online and in-person! We hope to provide you with these simple tips and exercises to practice at home and in your free time! If you're looking for even more general health tips be sure to check out the Healthy Living section of our blog!

Mindfulness is a type of meditation in which you focus on being in the moment whilst becoming intensely aware of what you're sensing and feeling, Mindfulness can help to relax the body and mind as well as help to reduce stress. Today we'll be looking at a simple breathing technique that promotes mindful breathing.

Breathing in a mindful way can help to regulate important functions including your heart rate and blood pressure. The 4-7-8 breathing technique that we will be looking at in this article has been shown to have positive effects for managing stress and promoting relaxation.

Health Wise has over thirty years of clinical experience. Our clinic aims to deliver the best Traditional Chinese Medicine treatments in Hong Kong. If you want to learn more about our clinic or make an appointment, feel free to contact us.

Follow this link here for bookings. Alternatively, you can call 2526 7908 or email

Let's dive into the article!

Article Contents:

Breath - Health Wise Chinese Medicine
Breath Part 2 - Health Wise Chinese Medicine

What is 4-7-8 Breathing?

The 4-7-8 breathing is a technique for rhythmic breathing that promotes relaxation. The 4-7-8 breathing technique is believed to be able to help with the following:

  • Reducing anxiety

  • Helping sleep

  • Managing cravings

  • Reducing anger

How to do 4-7-8 Breathing?

Get comfortable in a sitting position.

Place the tip of your tongue on the tissue right behind the top front teeth. Focus on the following breathing pattern:

  • Breathe out through your mouth. Empty your lungs

  • Use your nose to breathe in for 4 seconds

  • Hold your breath for 7 seconds

  • Breathe out through your mouth for 8 seconds

  • Repeat this 4 times

Benefits of Deep Breathing

Evidence suggests that deep breathing techniques can have a positive impact on a person’s anxiety and stress levels.

A research study conducted in 2011 review showed some of the potential health benefits of deep breathing techniques, in particular, deep breathing from the diaphragm yielded these possible benefits:

  • Reduced fatigue

  • Less anxiety

  • Reduced symptoms of asthma

  • Better stress management

  • Reduced hypertension

  • Reduced aggression

  • Improved migraine symptoms

Studies suggest that six weeks of focused practice on mindful breathing, may have a positive effect on a person’s perceived levels of stress, and also improve cognition and anxiety.

Health Wise Chinese Medicine Clinic

We can try to manage conditions ourselves, however, sometimes you may want to seek professional help for the best results. At HealthWise, our professional team of practitioners will work together with you to create a custom solution to suit your condition and your body's needs. Come and see us today!

For inquiries. you can follow this link here. Alternatively, you can call 2526 7908 or email

Learn More About Chinese Medicine

Visit our Health Wise Blog, we have a number of informative articles to help our patients. Here's a series of articles that we think may be beneficial:

We aim to continue to provide more useful Traditional Chinese Medicine & Acupuncture information at our Health Wise Chinese Medicine's Newsletter page.

Visit this link here to find other blog articles.

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