While there is a lack of research on the 4-7-8 breathing technique specifically, other research shows the benefits of other similar deep breathing exercises.

👉Reduced depression and anxiety.

In one study, participants with COPD who practiced controlled breathing techniques experienced reduced symptoms of depression and anxiety.

👉Improved sleep quality.

In another study, people with insomnia experienced improved sleep quality after practicing slow, paced breathing exercises for 20 minutes before sleeping.

👉Reduced stress levels.

Slow abdominal breathing can help reduce stress levels by slowing down your heart rate and lowering blood pressure. Additionally, it helps relax tense muscles and increase oxygen intake, both of which aid relaxation.

👉Improved motor memory.

Furthermore, another study showed improved motor memory in a group of 16 participants who practiced a 30-minute session of deep breathing.

👉Improved pain processing.

Finally, there is evidence that slow breathing can influence autonomic function and pain processing/perception.

The primary use of this breathing technique is to lower your stress response over time.4 This means practicing daily to notice an improvement in the long term. However, 4-7-8 breathing can also help keep you calm in a variety of stressful situations. You can use it to alleviate symptoms associated with stress, anxiety, and panic attacks. Below are some specific situations in which you might find this 4-7-8 breathing helpful -

1. At work, when experiencing stress.

2. While driving in traffic or commuting to work each day.

3. Before giving a speech or presentation at school or work.

4. During an exam period at university/college.

5. At night when trying to fall asleep.

6. First thing in the morning, when you wake up.

7. When experiencing pre-class nerves in university/college.

8. If you are feeling overwhelmed, anxious, or stressed.

9. When practicing other relaxation exercises (e.g., progressive muscle relaxation, guided imagery).

10. When doing yoga or tai chi.

11. When practicing mindfulness meditation.

Sources - verywellmind.com