Just Breathe: The 4-7-8 Deep Breathing Method | MOBE

Just Breathe: The 4-7-8 Deep Breathing Method

Breathing happens whether you’re awake or asleep, and you probably don’t think about it very much. But unlike other body functions that happen automatically, you have the power to control your breathing. In fact, changing the way you breathe can make a big difference in your well-being. One powerful way to do this is through deep breathing.

Deep breathing is a special type of breathing where you inhale through your nose and fill your lungs completely, to the point where your belly rises. When you exhale, you squeeze all the air out of your lungs.

Benefits of deep breathing.

Deep breathing can have many positive effects on your health. It can help with stress, anxiety, and sleep by making you feel more relaxed, focused, and calm. It can lower your blood pressure.1 Deep breathing has even been shown to reduce inflammation and help manage diabetes and blood sugar.2,3

Get moving with a MOBE Guide.

Deep breathing is just one way to take more control of your well-being. A MOBE Guide can help you find even more ways to move toward healthier living. Schedule a one-to-one conversation with a Guide or call 844-841-9725 to take the first step.


1. Becky Upham, "6 Possible Health Benefits of Deep Breathing," Everyday Health, December 13, 2021, accessed December 6, 2022, https://www.everydayhealth.com/wellness/possible-health-benefits-of-deep-breathing/.

2. Waleed O. Twal, Amy E. Wahlquist, and Sundaravadivel Balasubramanian, "Yogic Breathing When Compared to Attention Control Reduces the Levels of Pro-inflammatory Biomarkers in Saliva: a Pilot Randomized Controlled Trial," BMC Complementary and Alternative Medicine 18, no.16 (August 2016):294, https://doi.org/10.1186/s12906-016-1286-7.

3. Sompong Chaiopanont, “Hypoglycemic Effect of Sitting Breathing Meditation Exercise on Type 2 Diabetes at Wat Khae Nok Primary Health Center In Nonthaburi Province," Journal of the Medical Association of Thailand 91, no. 1 (January 2008):93-8, https://pubmed.ncbi.nlm.nih.gov/18386551/.