Stimulate the Vagus Nerve with 4-7-8 Breathing Meditation
Dr. Eileen Yager, MD
28 July 2022
This 4-7-8 breath practice is excellent for stress, anxiety, pain, and insomnia. It takes just a few minutes and is safe, so adults or children can do it. As long as the count is steady for all parts, it doesn’t matter how fast you count. It should be a comfortable count, usually about one per second. The inhalation is through the nose for 4, then holding breath for 7, then exhaling through pursed lips for 8. The pursed lips stabilize your airways, and the long exhalation stimulates the vagus nerve, the “rest and relax” part of the parasympathetic nervous system.
Thank you for your thorough description of the 4-7-8 method. It is very helpful!
Thank you so much for reading! We’re so glad you found the guide to the method helpful. Wishing you restful, peaceful moments ahead!