Lifestyle

The 4-7-8 Method for Students

The 4-7-8 Method for Students
College life is an exciting experience, but it can also be challenging, especially if it's your first time away from home.


The 4-7-8 Calm Method for Students

It starts with the daunting task of looking for suitable student accommodation, but it doesn't end there. As students, we also need to make new friends, become more independent, cook for ourselves, manage our finances, study for exams, and meet assignment deadlines.

It's natural to feel overwhelmed sometimes, but remember that you're not alone. We can face all these challenges together and come out on top!

It's okay to feel a little nervous before a big exam. Sometimes, we can experience some physical symptoms like sweaty palms, a pounding headache or even shortness of breath due to anxiety and fear.

But don't worry, there's a simple technique you can use to calm down!

Taking slow, deep breaths can be helpful in reducing anxiety symptoms.

One technique that you might find useful is called 4-7-8.

Want to know more about it?


The "natural tranquillizer for the nervous system"

The 4-7-8 technique, which is also known as the relaxing breath, was created by Dr. Andrew Weil.

He describes it as a "natural tranquillizer for the nervous system." The technique is simple:

  1. Inhale for four counts
  2. hold your breath for seven counts
  3. and exhale for eight counts.

If you need more detailed instructions, keep reading.

Steps to regain your calm when feeling overwhelmed.

  • During the exercise, rest the tip of your tongue on the ridge of tissue behind your upper teeth.
  • To exhale, breathe out through your mouth and make sure to release all the air from your lungs.
  • Take a deep breath close your mouth, and inhale through your nose for a count of four.
  • Hold it for a count of seven.
  • Exhale through your mouth slowly, counting to eight.

This is one complete breath. Repeat three more times to complete four breaths.

The 4-7-8 method is a breathing exercise that can help reduce stress levels.
Doctors have found that when you exhale for longer than you inhale, it can lower your heart rate and reduce anxiety, which may also help people fall asleep.
Though the research is not conclusive, mindful breathing exercises like the 4-7-8 method have been shown to reduce test anxiety among students and improve test performance.
If you find it hard to recall the exact method during a stressful situation, simply take a series of long, deep breaths.
It is crucial for everyone to take a deep breath occasionally throughout the day.
Many of us become passive breathers, and it's important to remember to breathe.


Possible benefits of 4-7-8 breathing

The advantages of 4-7-8 breathing are many and may include:
  • Better control over the body's response to stress and anxiety can be achieved through slowed breathing. Slowed breathing signals our nervous system to calm down, which over time can help regulate future responses to stress and anxiety.
  • A small study indicates that 4-7-8 breathing may reduce depression and anxiety symptoms.
  • Deep breathing techniques like 4-7-8 require a person to focus on their breath, which in turn helps them be more present in the moment. This present-moment awareness allows them to respond better to stress as it arises.
  • Studies have shown that being mindful of the present moment can greatly improve one's ability to deal with stress.
  • It's important to maintain a regular practice of the 4-7-8 breathing method to increase its potential benefits.
It's important to keep in mind that while 4-7-8 breathing can be helpful as a therapeutic technique, it should always be used in conjunction with other medical treatments and advice, depending on the particular situation. As a student, you have a great responsibility to take care of yourself and prioritize your health.
Written by
Paloma A.
I love to write about themes that I am passionate about.