The Benefits of the 4-7-8 Breathing Exercise
I want to talk about a breathing exercise that I practise, its called the 4,7,8 breath work. It is an exercise I do every day.
First, find a comfortable place where you can sit or lie down. Keep your back straight and shoulders relaxed. Place your tongue lightly against the roof of your mouth, just behind your front teeth. When you breathe in, breathe in to your stomach, feel your stomach expanding as you breathe in, hold, and then breathe out. When you breathe out, make a long sigh noise.
Each cycle takes about 19 seconds:
1. Inhale (4 seconds)Breathe in quietly through your nose for a count of 4.
2. Hold (7 seconds)Hold your breath gently for a count of 7.
3. Exhale (8 seconds)Slowly exhale through your mouth for a count of 8.
The Benefits of 4-7-8 Breath Work are;
1. Reduces
stress and anxiety
Slows
your nervous system and lowers the "fight-or-flight" response.
2. Helps
you fall asleep faster
Often
used as a natural sleep aid because it calms mental activity. This
breath work can be done in your bed before going to sleep
3. Improves
focus and clarity
This breathing exercise can regulate oxygen in the body, calming the
mind, and can enhance
concentration.
4. Lowers
heart rate
Encourages
a slower, more stable heartbeat.
5.
Supports emotional control
when
frustrated, anger, or when feeling overwhelmed.
