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4-7-8 Breathing: A Simple Tool for Calm and Balance

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Feeling overwhelmed, anxious, or struggling to fall asleep? The 4-7-8 breathing technique is a simple, accessible tool you can use anytime to regain calm and balance. This practice involves a focused pattern of breathing that soothes the nervous system, making it particularly helpful for managing anxiety, improving sleep, and easing nausea or dizziness.  

What is 4-7-8 Breathing?

4-7-8 breathing is a rhythmic technique where you:  

1. Inhale through your nose for **4 seconds**.  
2. Hold your breath for **7 seconds**. 
3. Exhale slowly and fully through your mouth for **8 seconds**.  

Developed by Dr. Andrew Weil and inspired by ancient pranayama practices, this method gently encourages your body to switch from a state of stress (fight-or-flight) to relaxation (rest-and-digest).  

Why It Works

This technique engages the parasympathetic nervous system, which is responsible for helping the body relax. By slowing down your breathing, you send calming signals to your brain, counteracting the physical and mental symptoms of stress.  

Regular practice of 4-7-8 breathing can help to:  

– Reduce anxiety and promote emotional balance.  
– Support better sleep by calming racing thoughts.  
– Ease nausea and dizziness, particularly helpful for those experiencing hormonal shifts.  
– Improve focus and clarity during stressful situations.  

How to Practice 

Here’s a quick guide to practicing 4-7-8 breathing:  

1. Sit or lie down in a comfortable position.  
2. Place one hand on your chest and the other on your belly (optional) to connect with your breath.  
3. Inhale deeply through your nose for 4 counts  
4. Hold your breath for 7 counts 
5. Exhale slowly through your mouth for 8 counts (breathing through pursed lips helps) 
6. Repeat for 2-4 cycles, or as long as feels good.  

Pro Tip: If you’re new to this practice, you may feel lightheaded at first so consider doing this practice sat down initially.  

Start with fewer cycles and gradually build up as your body adjusts (but you might not need to do many)

Who Can Benefit and When to Use

This technique is a versatile tool for anyone looking to manage stress and improve their well-being. 

It’s particularly helpful:  

– During moments of anxiety or overwhelm.  
– As a night time ritual to support sleep.  
– In response to physical symptoms like nausea or dizziness.  

However, individuals who are pregnant, have unmanaged high or low blood pressure, or certain respiratory or cardiovascular conditions should consult a healthcare provider before practicing.  

Why It’s Helpful During Menopause

For those navigating menopause, 4-7-8 breathing can be a powerful ally. Many experience anxiety, sleep disturbances, and physical discomfort such as dizziness or nausea during this transition.

Incorporating this practice into daily life provides a simple, natural way to find relief and regain a sense of control.  

On a Personal Note

Learning this technique as an apprentice facilitator, it was my least favourite to guide (I’m not the best at counting). However, during a particularly sleepless night, I surrendered and found it highly effective as it had me drifting off within a couple of breaths.

I’ve also been surprised to see how effective this has been for a good few of my menopause clients struggling with vertigo, nausea and the 3am wake ups so I now guide this regularly (I’m still working on the counting).

Final Thoughts

The beauty of 4-7-8 breathing lies in its simplicity and effectiveness. It requires no special equipment, can be done discreetly in almost any situation, and brings rapid results when practiced consistently.  

Whether you’re seeking calm during a hectic workday or trying to unwind before bed, this technique is a reliable way to create space for relaxation and balance.  

If you’re ready to experience the benefits of 4-7-8 breathing, check out the accompanying video guide, where I walk you through the technique step by step!

Carly Killen – Discover yourself – one breath at a time

To find out more about Carly, take a look at her profile in Practitioners Corner

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In Breath and the Mind

Breathe Away Stress

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Breathe Away Stress

How Breathwork Techniques Can Reshape Our Stress Response

In our fast-paced world, stress has become an unwelcome companion for many. While we can’t always control our external circumstances, emerging research suggests that we have more power over our internal stress response than previously thought. One powerful tool at our disposal is breathwork, a practice that’s gaining traction in both scientific and wellness communities for its ability to modulate our stress response.

The Physiology of Stress

To understand how breathwork can impact stress, it’s crucial to first understand what happens in our bodies when we’re stressed:

  1. The HPA Axis: Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol and other stress hormones.
  2. Sympathetic Nervous System: This triggers the “fight or flight” response, increasing heart rate, blood pressure, and muscle tension.
  3. Respiratory Changes: Stress often leads to rapid, shallow breathing from the chest rather than the diaphragm.

How Breathwork Intervenes in the Stress Cycle

Breathwork can interrupt this stress cascade in several ways:

  1. Activating the Parasympathetic Nervous System: Slow, deep breathing stimulates the vagus nerve, which activates the “rest and digest” response, counteracting the effects of stress.
  2. Reducing Cortisol Levels: A 2014 study published in the Journal of Alternative and Complementary Medicine found that yogic breathing practices were associated with lower cortisol levels.
  3. Improving Heart Rate Variability (HRV): Research has shown that certain breathing techniques can increase HRV, which is associated with better stress resilience and overall health.

Evidence-Based Breathwork Techniques for Stress Management

  1. 4-7-8 Breathing: Developed by Dr. Andrew Weil, this technique involves inhaling for 4 counts, holding for 7, and exhaling for 8. A study in the Journal of Emergency Medicine found this technique effective in reducing anxiety in emergency department patients.
  2. Coherent Breathing: This involves breathing at a rate of about 5 breaths per minute. Research published in the Journal of Alternative and Complementary Medicine found this technique effective in reducing symptoms of depression and anxiety.
  3. Pursed Lip Breathing: Often used in COPD management, this technique can also help reduce stress and anxiety. A study in the journal Respiratory Care found it improved breathlessness and anxiety in COPD patients.

Long-Term Benefits of Regular Breathwork Practice

Consistent breathwork practice doesn’t just provide immediate stress relief; it can lead to long-term changes in how we respond to stress:

  1. Neuroplasticity: Regular practice can actually change the structure and function of the brain. A study published in Frontiers in Human Neuroscience found that mindfulness practices, including breathwork, were associated with changes in gray matter concentration in brain regions involved in learning and memory, emotion regulation, and perspective taking.
  2. Improved Emotional Regulation: Research published in the journal Cognition and Emotion suggests that breathing techniques can enhance our ability to regulate emotions, potentially making us more resilient to stress over time.
  3. Enhanced Interoception: This is our ability to sense internal bodily states. Improved interoception, which can be developed through breathwork, has been linked to better stress management and overall well-being.

Integrating Breathwork into Daily Life

The beauty of breathwork lies in its accessibility. It can be practiced almost anywhere, at any time. Here are some tips for incorporating breathwork into your daily routine:

  1. Start your day with a few minutes of deep breathing
  2. Use breathwork techniques during your commute or work breaks
  3. Practice coherent breathing before important meetings or stressful events
  4. End your day with a calming breathwork session to promote better sleep

While breathwork is a powerful tool for stress management, it’s important to remember that it’s not a substitute for professional medical advice or treatment for chronic stress or related conditions. Always consult with a healthcare provider before starting any new health practice, especially if you have pre-existing health conditions.

By harnessing the power of our breath, we can develop a more resilient response to stress, fostering greater well-being in our daily lives.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

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In Techniques & Practices

A starter for 5 – Breathwork Techniques & Practices

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Breathwork Techniques & Practices

Breathwork, the practice of conscious breathing, has gained significant popularity in recent years as a powerful tool for physical, mental, and emotional well-being. Let’s explore five of the most effective breathwork techniques and practices you can do at home to help you harness the power of your breath.

1. Box Breathing

Also known as square breathing, this technique is excellent for reducing stress and improving focus.

  1. Inhale for a count of 4
  2. Hold your breath for a count of 4
  3. Exhale for a count of 4
  4. Hold your breath for a count of 4
  5. Repeat the cycle

Box breathing is particularly useful before high-stress situations or when you need to calm your mind quickly.

2. Diaphragmatic Breathing

This fundamental technique focuses on engaging the diaphragm, promoting relaxation and efficient oxygen exchange.

  1. Place one hand on your chest and the other on your belly
  2. Inhale slowly through your nose, feeling your belly expand
  3. Exhale slowly through pursed lips, feeling your belly contract
  4. Repeat, focusing on using your diaphragm rather than your chest

Practice diaphragmatic breathing regularly to improve your overall breathing patterns.

3. Alternate Nostril Breathing (Nadi Shodhana)

This yogic technique helps balance the left and right hemispheres of the brain and promote calmness.

  1. Close your right nostril with your right thumb
  2. Inhale through your left nostril
  3. Close your left nostril with your ring finger
  4. Release your thumb and exhale through your right nostril
  5. Inhale through your right nostril
  6. Close your right nostril and exhale through your left
  7. Repeat the cycle

Try this practice before meditation or when you need to center yourself.

4. 4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique is often called a “natural tranquilizer for the nervous system.”

  1. Inhale quietly through your nose for a count of 4
  2. Hold your breath for a count of 7
  3. Exhale forcefully through your mouth for a count of 8
  4. Repeat the cycle up to 4 times

Use this technique to fall asleep faster or to manage anxiety and stress.

5. Breath of Fire (Kapalabhati)

This energizing technique from Kundalini Yoga involves rapid breathing from the diaphragm.

  1. Sit comfortably with a straight spine
  2. Take a deep breath in
  3. Begin a series of quick, forceful exhales through the nose, pulling your navel in with each exhale
  4. Allow the inhales to happen naturally between exhales
  5. Start with 30 seconds and gradually increase duration

Practice Breath of Fire to boost energy, clear the mind, and stimulate digestion.

As with any new practice, start slowly and listen to your body. If you experience dizziness or discomfort, return to your normal breathing. Regular practice of these techniques can lead to improved physical health, mental clarity, and emotional balance. Remember, the breath is always with you – make it your ally in navigating life’s challenges and opportunities.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

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In Questions and Answers

Do I need special equipment to practice breathwork?

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Most breathwork techniques require no special equipment, making them accessible to almost anyone. While equipment can enhance the experience, the essence of breathwork lies in the conscious control of your breath, which requires nothing more than your awareness and intention.

Basic equipment-free techniques:

  • Diaphragmatic breathing
  • Box breathing
  • 4-7-8 technique
  • Harmonic Breathwork

These can be practiced anywhere, anytime, with no tools needed.

Optional items that some find helpful:

  • Yoga mat or comfortable cushion for seated practices
  • Timer or smartphone app for timed breathing exercises
  • Guided audio recordings for instruction and pacing, preferably with headphones
  • Essential oils, candles, cushions and blankets, reduced lighting – anything that creates a soothing and comfortable atmosphere for you

For specific practices:

  • Neti pot for nasal cleansing (often used before certain pranayama techniques)

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In Questions and Answers

Can breathwork improve sleep quality?

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Yes, breathwork can significantly improve sleep quality through several mechanisms:

  1. Relaxation response: Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation essential for sleep.
  2. Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced insomnia.
  3. Mind-body connection: Focusing on the breath moving through the body can quiet racing thoughts that often prevent sleep.
  4. Improved oxygen flow: Enhanced oxygenation can lead to better overall sleep quality.
  5. Establishing routine: Using breathwork as part of a bedtime ritual signals to the body it’s time to sleep.
  6. Anxiety management: Breathwork can help reduce anxiety that often interferes with sleep, especially breathwork with an extended exhale.
  7. Muscle relaxation: Certain techniques promote physical relaxation, easing tension that can disrupt sleep. Try a body scan, starting at the top of the body and bringing focus to the different areas imagining relaxation and calm before moving onto the next part of the body.

Techniques like 4-7-8 breathing or diaphragmatic breathing are particularly effective for sleep improvement. Practicing for 5-10 minutes before bed can help transition into sleep more easily. Consistency is key – regular practice tends to yield the best results for sleep quality enhancement.

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In Questions and Answers

Can breathwork help with anxiety and stress?

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Yes, breathwork can be highly effective in managing anxiety and stress. Its effectiveness stems from its direct impact on the autonomic nervous system:

  1. Activates relaxation response: Deep, slow breathing triggers the parasympathetic nervous system, countering the “fight or flight” stress response.
  2. Reduces cortisol levels: Regular practice can lower the stress hormone cortisol.
  3. Improves heart rate variability: This indicates better stress resilience.
  4. Provides a focus point: Concentrating on breath can break cycles of anxious thoughts.
  5. Increases oxygenation: Better oxygen flow can reduce physical symptoms of anxiety.
  6. Promotes mindfulness: Breathwork encourages present-moment awareness, reducing worry about future or past.
  7. Offers a sense of control: Having a tool to manage symptoms can itself reduce anxiety.
  8. Releases muscle tension: Certain techniques help relax tense muscles associated with stress.

Techniques like 4-7-8 breathing or box breathing are particularly useful for immediate anxiety relief. For long-term stress management, consistent practice of various techniques can build resilience and coping skills.

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In Questions and Answers

Are there different types of breathwork techniques?

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Yes, there are numerous breathwork techniques, each with its own focus and benefits. Some common types include:

  1. Diaphragmatic breathing: Focuses on deep belly breathing.
  2. Box breathing: Involves equal counts for inhale, hold, exhale, and hold.
  3. 4-7-8 breathing: A relaxation technique with specific count ratios.
  4. Alternate nostril breathing: A yogic practice balancing left and right brain hemispheres.
  5. Holotropic breathwork: Uses rapid breathing to induce altered states of consciousness.
  6. Wim Hof method: Combines deep breathing with cold exposure and meditation.
  7. Buteyko breathing: Emphasizes nasal breathing and reduced breathing volume.
  8. Coherent breathing: Aims for about 5 breaths per minute for autonomic nervous system balance.
  9. Breath of fire: A rapid breathing technique from Kundalini yoga.
  10. Pranayama: Various yogic breathing exercises.

Each technique serves different purposes, from relaxation to energy boosting to spiritual exploration.

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