When you’ve lost part of a lung to cancer, as I did during my lobectomy, you stop taking breath for granted. You realize that breathing isn’t just a background process—it is a tool you can use to regulate your heart, your mind, and your recovery.
In my journey at Breathful Living, I’ve tested many methods to regain my lung capacity and manage the “scan-xiety” that comes with being a survivor. Today, we look at the two heavyweights: Box Breathing vs. 4-7-8.
Quick Comparison: Box Breathing vs. 4-7-8
|
Feature |
Box Breathing (4-4-4-4) |
4-7-8 Technique |
|
Best For |
Focus, Stability, “Nerve” |
Deep Sleep, Panic, Anxiety |
|
Effort Level |
Moderate (Constant rhythm) |
Higher (Long breath hold) |
|
Physiological Effect |
Nervous System Balance |
Parasympathetic “Reset” |
Box Breathing: The “Stability” Method
Box breathing, or square breathing, is about symmetry. Because each phase of the breath is equal, it creates a sense of profound internal rhythm.
How to do it:
- Inhale (4s) -> Hold (4s) -> Exhale (4s) -> Hold Empty (4s).
Anita’s Take: I find this method best when I need to stay present. If I’m feeling overwhelmed by a task, Box Breathing anchors me without making me feel drowsy. It’s “active” calm.
The 4-7-8 Method: The “Tranquilizer”
Popularized by Dr. Andrew Weil, this method is designed to be a natural sedative. By making the exhale twice as long as the inhale, you are physically forcing your body out of “fight or flight” mode.
How to do it:
- Inhale (4s) -> Hold (7s) -> Exhale forcefully (8s).
Anita’s Take: After my surgery, the 7-second hold was challenging. If you are a fellow lung patient, don’t rush this! The 8-second exhale is the “magic” part—it’s what tells your brain it’s safe to relax and sleep.
Which Should You Choose?
- Use Box Breathing when you need to perform. It clears the “fog” and helps you focus on the task at hand.
- Use 4-7-8 when you need to let go. It is the gold standard for falling asleep or stopping a rising panic attack.
A Note from My Journey
As someone who has navigated the “terrifying and overwhelming” world of lung surgery, I know that every breath counts. If you find the holds in these exercises difficult at first, don’t be discouraged. Start with shorter counts (e.g., a 2-2-2-2 box) and listen to your body. You are not alone in this—we are relearning to breathe together.
Medical Disclaimer: I am a survivor sharing my personal experience. Please consult your pulmonologist or doctor before starting new breathing exercises, especially if you are recovering from surgery.
Explore More Breathing Resources:
10 Proven Exercises To Increase Your Lung Capacity
The Connection Between Breathing And Concentration
Benefits Of Breathing Exercises For Stress Relief
follow us on social Facebook
About The Author
