The Reset Breath
This technique is the ideal tool for stopping an overactive carousel of thoughts and switching off deeply.
AdvancedInformation about this breathing technique
The Reset Breath, also known as the 4-7-8 breathing technique, is a brief breathing exercise where you inhale deeply and exhale completely to reduce stress and refocus your mind.
- 1.Sit down with a straight back.
- 2.Exhale completely through your mouth, making a soft "whoosh" sound.
- 3.Close your mouth and breathe in quietly through your nose while counting to four.
- 4.Hold your breath while counting to seven.
- 5.Exhale completely and audibly through your mouth while counting to eight.
- 6.Repeat this cycle three to four times.
The 4-7-8 breathing technique helps free the mind from distracting thoughts and brings the body into a state of calm.
The 4-7-8 breathing technique — where you inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds — has been studied clinically, for example in post-bariatric surgery patients, and showed significant anxiety reduction compared to deep breathing or standard care.
The method was popularised by Dr Andrew Weil (Center for Integrative Medicine, University of Arizona), who reports positive effects on sleep quality, digestion and blood pressure. Some of this is based on clinical experience rather than randomised controlled trials.
Breathing techniques like this one selectively activate the parasympathetic system, slow the heart rate and promote relaxation. Many experts, including those from integrative medicine, point to this effect.
Meta-analyses indicate that breathwork in general has a measurable effect on stress relief.
The technique draws on Pranayama, a yogic breathing discipline traditionally used for stress reduction that is increasingly being studied in clinical contexts.
Sources (APA):
Aktaş, G. K., et al. (2023). The effect of deep breathing exercise and the 4‑7‑8 breathing technique applied to patients after bariatric surgery on their anxiety and quality of life. Obesity Surgery, 33(3), 920–929. https://doi.org/10.1007/s11695-022-06405-1
Fincham, G. W., Strauss, C., Montero‑Marín, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta‑analysis of randomized‑controlled trials. Scientific Reports. https://doi.org/10.1038/s41598-022-27247-y
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath‑control can change your life: A systematic review on psycho‑physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
Cleveland Clinic (2022). How to do the 4‑7‑8 breathing exercise. Cleveland Clinic Health.
Health (Health.com) (2022). The simple 4‑7‑8 breathing technique can help you relax and sleep better—here's why. Health Lab.