Wie man mit dieser Atemtechnik in Minuten entspannen kann

Wie man mit dieser Atemtechnik in Minuten entspannen kann
22/09/2019 pilotpatrick
how to relax with your breathing

It was one of you my Aviator, who sugested me this special technique to relax easily. You probably know the difficulty to take a little time out during the day. I like to go for a short nap to recharge my batteries, but most of time I find it hard to get some rest and to fall asleep quickly. The 4-7-8 breathing technique, also known as „relaxing breath,“ helps me to reduce anxiety and clears my mind to fall asleep quicker. 


What is the 4-7-8 breathing technique?

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. The scientific reasearch on this method is limited, but there is enough evidence (including me) that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep. Sometimes I get to sleeep within in minutes. In this article I will show you how to relax with your breathing.

Check out my YouTube channel PilotPatrick for more exciting videos about my trips around the world!

What are the benefits?

Apart from reducing anxiety and falling asleep, the 4-7-8 breathing technique has other benefits. Dr. Andrew Weil teaches this breathing technique, which he belives can help with the following:

  • reducing anxiety
  • helping a person get to sleep
  • managing cravings
  • controlling or reducing anger responses


how to relax with your breathing

How to do it

How to relax with your breathing

  1. Get into a comfortable sitting position or laying position
  2. Place the tip of the tongue on the tissue right behind the top front teeth
  3. Empty the lungs of air
  4. Breathe in quietly through the nose for 4 second
  5. Hold the breath for a count of 7 second
  6. Exhale forcefully through the mouth, pursing the lips and making a „whoosh“ sound, for 8 seconds
  7. repeat the cycle up to 4 times

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. In the beginning you should avoid doing more than four breath cycles in a row until you have more practice. The longer and more frequently you use the technique, the more effective it becomes.

Is there an App?

Of course. There is an App for everythinh. For example, Breathe is a free app for Apple products, which helps you to practice the 4-7-8 breathing technique You can also set reminders to use it regularly during the day.

I have been you using this breahting method regulary for a couple of months. Especially during and after stressfull days it helps me to fight anxiety and to relax. I hope you enjoyed my tip how to relax with you breathing.  Give it a try yourself and profit form the benefits.

What kind of technique do you use to relax. Let me knwo and comment below!

Safe travels and happy landings

Your PilotPatrick

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