Have you noticed how deep you breathe when you’re by the ocean, a lake or in the mountains?  The air is crisp, fresh, and cleaner than we are used to and you naturally just want to take it all in.  I myself am a very shallow breather, I tend to get headaches, and a couple of years ago, I started getting regular migraine headaches, preceded by an aura.  Mostly due to stress, but when I was researching about them, how deep you breathe can affect headaches and migraines, which made perfect sense, clearly our brains need more oxygen.  I was able to find a bunch of information on this 4-7-8 breath technique and started doing it daily in the morning and evening as well.  I have even downloaded a free app for it called ‘Breathe – 1 minute meditation’ I highly recommend if you’re interested in trying it, there is even two timers you can set as reminders for a morning and evening routine.

There are many benefits of this technique, and some are believed to include:

  • Lowers Blood Pressure
  • Improves Digestion
  • Increases Circulation
  • Combat Anxiety 
  • Decrease Stress
  • Improves Sleep
  • Decreases Headaches and Migraines
  • Manages Cravings
  • Reduces Anger Responses
  • Decrease Fatigue

Here’s how to do it:

  1. Completely empty the lungs of air.
  2. Breathe deeply and quietly through the nose for 4 seconds.
  3. Hold your breath for 7 seconds.
  4. Exhale forcefully through pursed lips with a “whoosh” sound for 8 seconds.
  5. Repeat this cycle four times.
  6. Do this in the morning and again in the evening.

So this brings me to another 30 day challenge.  Do this breathing routine faithfully for 30 days and watch the benefits happen, pay attention to the positive results, they are a bit harder to see, as we are living in a society that tends to pay attention to the things that we do not like, instead of the things that we do like.  Including our ailments and illnesses.  At the end of the 30 days, notice if you have had less headaches, lower blood pressure, have been less angry or anxious in certain scenarios, and especially if you have had more restful sleeps.


Because you’re worth it.