Breathe with Zakim: 4-7-8 Breathing | Dana-Farber Zakim Center Remote Programming

Breathe with Zakim is a video series created by the Leonard P. Zakim Center for Integrative Therapies and Healthy Living at Dana-Farber Cancer Institute. In this series, we teach you evidence-backed breathing techniques to activate your body's natural relaxation response, which may help reduce stress, improve focus, increase energy levels and contribute to overall well-being. 4-7-8 Breathing may be an effective technique for reducing anxiety and promoting sleep. Here's how to do it: 1) Sit or lie down with your back straight. 2) Close your eyes and relax your tongue, placing it against the roof of your mouth, just behind your upper front teeth. 3) Exhale completely through your mouth, making a "whoosh" sound. 4) Inhale quietly through your nose for 4 seconds. 5) Hold your breath for 7 seconds. 6) Exhale completely through your mouth (whooshing) for 8 seconds. 7) Repeat for 4 full cycles to start. Tips: 1) Do it twice a day (morning and night) for best results. 2) Start slowly — especially if holding your breath for 7 seconds is hard at first. (start 4,5,6) 3) It’s normal to feel a bit lightheaded in the beginning. Benefits: - Activates the parasympathetic nervous system, promoting relaxation - Helps you fall asleep faster - Can lower blood pressure and reduce heart rate - Useful during moments of anxiety, panic, or emotional distress. Research: - Effects of sleep deprivation and 4‐7‐8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults - A Physiological Reports study with healthy young adults after sleep deprivation found that a single session of 4-7-8 breathing produced immediate improvements in heart rate variability (HRV) and blood pressure. Vierra J, et al., doi: 10.14814/phy2.15389. PMID: 35822447; PMCID: PMC9277512. Learn more about the Zakim Center: https://www.dana-farber.org/patient-family/support-services/integrative-therapies Find the Breathe with Zakim video playlist here: https://www.youtube.com/playlist?list=PLPLXayOtubE1-dssNh6z2R39ZFDptBrkI