4-7-8 Breathing Exercise
As recommended by Andrew Weil MD, Director of the Arizona Center for Integrative Medicine.
Do this exercise anytime you’re feeling stressed or anxious.
It will powerfully centre and relax your system without drugs.
Fall Asleep Faster With 4-7-8 Breathing
To prepare for a restful night – practice 4-7-8 breathing. Or if you wake up during the night and you’re struggling to get back to sleep, try it.
Unlike sleep medications, which often lose effectiveness over time, this technique is subtle at first, but gains power with practice.
It’s like a natural tranquilizer.
The 4-7-8 Breath (also known as the Relaxing Breath) – The Perfect Portable Stress Reliever
It’s utterly simple, takes almost no time, requires no equipment and can be done anywhere.
Although you can do the exercise in any position, sit with your back straight while learning the exercise.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
- Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth.
The tip of your tongue stays in position the whole time.
Exhalation takes twice as long as inhalation.
The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.
If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases.
With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
Zen Buddhist monk Thích Nhất Hạnh
~ Website Rebuild ~
I’m just in the throes of rebuilding my website right now and putting new systems in place.
If you have enjoyed what you have read so far, please sign up for my “Enjoy A Great Life e-newsletter” for more top healthy tips :