01/26/2024
---4âž–7âž–8 BREATHING
---REDUCE STRESS AND IMPROVE MOOD---
---DO THIS EVERY DAY---
The 4-7-8 breathing technique, developed by Dr. Andrew Weil and rooted in the ancient yogic practice of pranayama (control of breath), serves as a natural tranquilizer for the nervous system. It’s a form of mindful breathing exercise that can significantly reduce stress and promote relaxation.
To practice, one needs to sit comfortably with a straight back, place the tongue against the back of the top teeth, exhale completely with a whoosh sound, then follow a breathing pattern of inhaling through the nose for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, repeating this cycle for up to four times initially.
This technique can be used to alleviate stress, respond calmly to upsetting situations, and aid in falling asleep.
Deep, slow breathing exercises like the 4-7-8 technique induce what Harvard cardiologist Dr. Herbert Benson termed the "relaxation response," counteracting the stress response that suppresses the immune system and can lead to health issues like high blood pressure, depression, and anxiety.
Benefits of such practices include reduced anxiety, as demonstrated in studies involving college students and senior citizens, lower blood pressure, improved sleep, reduced pain, and enhanced concentration.
This relaxation effect is achieved by activating the parasympathetic nervous system, which manages the body's rest and relaxation response, thereby suppressing the stress-induced sympathetic nervous system.
While the 4-7-8 technique is one effective method, any deep and slow breathing approach can elicit this beneficial relaxation response.
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