“Practicing a regular, mindful breathing exercise can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
– Andrew Weil, MD
Who doesn’t get stressed these days?! I think a better question is, what do you do when you have so much stress that you just can’t keep bottled up inside anymore? Do you have any way to let it out? How does it affect you in your daily lives? If you’re finding yourself partaking in self destructing behaviors such as comforting yourself with unhealthy foods… pouring yourself a few too many glasses of whiskey… or worse, taking it out on people around you… then it’s time to just STOP and TAKE A BREATHER!
According to Dr. Weil, just breathe! Breathing is something that we can take control of and one of the things that can help us to achieve a relaxed and clear state of mind. It forces us to just stop, rest and just take a pause in our hectic day. In fact, breathing is so crucial to your body’s ability to heal and sustain itself that if you could change just one thing to make yourself healthy, just learn how to breathe correctly! With this technique, it’s helped a number of people overcome panic attacks, decrease the use of medications, lower their blood pressure, increasing energy, healing their guts because we already know stress and the gut are related, and even as far as helped people with food cravings! The positive outcomes from just breathing are endless! There are a variety of breathing techniques out there, but the one I’ll go over that’s easy to do anywhere and anytime, it the 4-7-8 Technique.
The 4-7-8 Breathing Technique
This is the simplest technique that can be used anytime and anywhere. No equipment needed. Just YOU! You can do it in any position, but I prefer to do it sitting. Place the tip of your tongue against the roof of your mouth, just behind your upper teeth and keep it there the entire breathing exercise. It may feel weird at first when you do exhale because you wanna let go of your tongue in that position, but with practice, it won’t feel as awkward. And it will make a whooshing noise, FYI 🙂
- Exhale completely through your mouth, this is where that whoosh sound will come in
- Close your mouth and inhale through your nose while mentally counting to 4
- Hold your breath for a count of 7
- Exhale completely through your mouth, remembering to keep the tip of the tongue on the roof of your mouth making that whooshing sound for a count of 8
- That is one cycle completed! Repeat this process… it’s recommended to do it for a total of 4 cycles!
Sounds simple right? If you don’t feel anything really after doing 4 cycles, that’s normal. It does take a while to get used to breathing this way. But with practice, you can slow it all down and get used to inhaling and exhaling more and more deeply, putting you into a more relaxed state of mind. At least in the beginning, when you are feeling anxious and stressed out, this at least stops you and forces you to take a breath to clear your mind. More of the benefits come from doing this technique on a regular basis. Try doing this exercise twice a day. Some people may get lightheaded when doing this in the beginning. That’s normal… and that may even just be putting you in a euphoric, relaxed kind of a state. Which is what your body needed! It needed a break. This breathing exercise works as a natural tranquilizer for the nervous system. So unlike using actually medications and risking getting those side effects that come with every single medication, this does not have those same harsh side effects. If you’re on to have trouble falling asleep, try this breathing exercise before bed!
If you’ve found yourself wanting to pull your hair out or scream more so lately… try this simple technique! It’ll save you from the stress of figuring out what to do when you pull out the rest of your hair =P
I hope you all have a great peaceful but adventurous weekend ahead!
Peace, Love, and Awesomeness!
Coach MelRan ❤
Interested in how I can help you reach your full potential, be healthy, well balanced and finally live the life you deserve? Let’s TALK! Schedule a FREE consultation with me!