The 4-7-8 breathing bechnique uses both nostrils. It is used to calm down anxiety and cravings, to speed metabolism, and to fall asleep.
You can also use it when your mind is racing. If you use it regularly for 3 or 4 weeks, you will notice phenomenal changes in your physiology.
Keeping your tongue on the upper ridge of your front teeth, inhale for 4 counts through your nose, hold the breath for 7 counts, and exhale through your mouth for 8 counts.
When you exhale you can blow the air out forcefully through your mouth making a “woosh” sound.
This sound relaxes your vagus nerve, and your whole system steps out of the fight or flight response.
You will repeat this for only 4 breath cycles twice a day for 1 month. After a month you can increase it to 8 breath cycles, and that is the maximum.
It will be challenging at the beginning but as you practice, you will find it very easy to do. A recommended way to start is when you go to bed and are ready to go to sleep.
After you have done it for 3 or 4 weeks, you can begin to start using it for cravings, for going back to sleep or when you wake up in the middle of the night, and you will notice a significant change in your anxiety levels.
After 3 months, very noticeable changes will occur.
It lowers heart rate and blood pressure, improves digestion, it is a very powerful anti anxiety technique and, according to Dr. Andrew Weil – Harvard University – much more powerful than antianxiety drugs.
For those of you experiencing insomnia, these exercises will work.
Here is a very short you tube video by Dr. Weil demonstrating this breathing technique that is very effective to relax your body and go to sleep
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