Many people use this counting technique tomanage stressand anxiety through controlled breathing.
In May of 2015,Dr.
Weil popularized thisbreathing techniqueto help people manage stress and anxiety.
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The 4-7-8 breathing technique is based on thepranayama breathing exercisethat is practiced duringyoga for relaxation.
If so, here’s the rationale behind the technique.
Here is a list of steps on how to practice this breathing technique.
you’re free to alsowatch Dr. Weil describe the procedure himself.
Find a comfortable spot where you could sit quietly without being disturbed.
Gently place your tongue so that it is pressing against the back of your top teeth.
Exhale all of the air around your tongue through your open mouth.
Close your mouth and then inhale for a count of 4 through your nose.
Now, count to seven while you hold your breath.
Finally, exhale through your mouth for a count of eight.
Make an audible “whoosh” sound as you exhale.
once you nail exhaled fully, it should feel as though all of the air has left.
Do a total of four cycles, repeating the previous steps.
The more often that you could practice this technique, the more quickly you will notice results.
Once you become comfortable with doing four cycles, you could increase to a maximum of eight cycles.
However, 4-7-8 breathing can also help keep you calm in a variety of stressful situations.
it’s possible for you to use it to alleviate symptoms associated with stress, anxiety, andpanic attacks.
Below are some specific situations in which you might find this 4-7-8 breathing helpful.
Tips for Practicing This Technique
It might feel strange at first to practice breathing this way.
have a go at push through those initial feelings of discomfort.
Practice this technique as often as you gotta until it becomes automatic for you.
The biggest pitfall of a breathing technique like 4-7-8 breathing is that people forget to practice.
What’s more, it may have other benefits like improved concentration and better sleep quality.
It can also be helpful to learn other relaxation techniques such asprogressive muscle relaxationand meditation.
Huffington Post.The 4-7-8 Breathing Technique Could Help You Fall Asleep In Just 60 Seconds, Scientist Claims.
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American Institute of Stress.How Proper Breathing Can Reduce Stress.
Yadav G, Mutha PK.Deep Breathing Practice Facilitates Retention of Newly Learned Motor Skills.Sci Rep. 2016;6:37069.
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