Use 4-7-8 Breathing to Manage Stress (it takes less than 90 seconds)

Once in a yoga class I was introduced to a breathing technique I want to share.   It is called the 4-7-8 or "Relaxing Breathe" exercise.  Thousands of years of tradition as well as recent scientific study has confirmed that this breathing technique, and ones like it, help you successfully achieve a calm state.  As with most things, it is more effective with practice.  By engaging in this practice you are training your nervous system to more easily achieve and maintain a relaxed state.

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.

(introduction and instruction taken from www.drweil.com)

Dr. Weil says:

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass. Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.


For more information and additional breathing techniques visit www.drweil.com
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