4-7-8 Breathing Technique
Ever found yourself suddenly feeling anxious - on the train, subway, or arriving at an event? Anxiety often arises when the sympathetic nervous system triggers the fight-or-flight response, showing up as faster or shallow breathing, sweating, hyper-vigilance, a racing heart, feeling overheated, or any other experience you have. It can be unique to each of us.
To help reduce the intensity it’s useful to understand how to activate your parasympathetic nervous system, which promotes relaxation and recovery. The vagus nerve plays a key role in this calming process.
One simple and effective way to stimulate it is through conscious breathing. This 4-7-8 breathing technique by Dr. Weil can be done anywhere with ease - eyes open or closed - and helps soothe anxiety, bringing calm and clarity to the moment.
Watch the video of the 4-7-8 Breathing Technique, demonstrated by Dr. Weil, and learn how this is an effective relaxation method designed to promote calmness and reduce stress. This technique involves inhaling for 4 seconds, holding your breath for 7 seconds, and then exhaling for 8 seconds. As a beginner, you don't need to do more than 4 rounds of this breathing cycle to feel its benefits. While the timing serves as a guideline, feel free to adjust it to your own comfort and pace. Regular practice activates your parasympathetic nervous system, helping to alleviate anxiety and bring your body into a state of relaxation.
Dr. Weil recommends starting the day with the 4-7-8 breathing technique to set a peaceful tone and clear mental focus. This simple yet powerful practice can be done anywhere and is especially helpful for easing tension after a busy or stressful moment. Experiment with your own rhythm to see what works best for you.
Why not explore more ways to support your nervous system and book a complimentary health coaching session.
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