pranayama – Beyond the Breath Online Magazine

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

17/11/2024 No Comments

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

In Science & Research

A Breathwork Journey through culture and time

06/10/2024 No Comments

Breathwork, the conscious control and manipulation of breathing patterns, has a rich and diverse history spanning thousands of years. From ancient spiritual practices to modern scientific research, the power of breath has been recognized across cultures and disciplines. In this article, we’ll explore the fascinating journey of breathwork through time.

India – Pranayama: The Yogic Science of Breath

Origin: The Indian subcontinent is often considered the cradle of formalized breathwork practices, dating as far back as 1500 BCE. The concept of ‘Prana’ (life force) and its control through breath has been a cornerstone of yoga and Ayurvedic traditions for millennia.

Cultural Context: Hindu and Yogic traditions – Pranayama, the Sanskrit term, which literally means “control of life force,” is one of the oldest and most comprehensive systems of breathwork. It forms one of the eight limbs of yoga as described in Patanjali’s Yoga Sutras (compiled around 400BCE) and is mentioned in Bhagavad Gita (written during a similar time). Closely tied to spiritual and philosophical concepts like prana (life force) and chakras (energy centers)

Key Techniques:
Ujjayi (Victorious Breath)
Nadi Shodhana (Alternate Nostril Breathing)
Bhastrika (bellows breath)
Kapalabhati (Skull Shining Breath)

Tibet and the Buddhist Traditions: Mindfulness of Breath

Origin : Beginning in India but moving across to Tibet where it became better known across various Buddhist traditions.

Cultural Context: Mindfulness can be traced back to the Buddha’s teachings (c. 5th century BCE), evolving differently in various Buddhist schools. However, awareness of breath is central to all meditation practices. Used as a tool for developing mindfulness and insight, rather than manipulating energy.

Key Techniques:
Anapanasati (mindfulness of breathing)
Zazen breathing in Zen Buddhism (Japan)
Tummo (See below)

Tummo: The Inner Fire Meditation (which is the foundation of Wim Hof Breathing)

Origin: Tibet, possibly dating back to the 11th century

Cultural Context: Tummo, also known as the “inner fire” meditation, is an advanced practice in the Six Yogas of Naropa. It involves a combination of breathing, visualization, and physical techniques to generate inner heat. This practice is renowned for allowing practitioners to withstand extreme cold and is said to lead to spiritual enlightenment.

Key Technique: Vase breathing – Deep abdominal breathing combined with visualization and muscle contractions.

China: Qi and the Art of Breath

Origin: In China, breathwork has been an essential component of traditional practices for thousands of years. It evolved alongside Traditional Chinese Medicine, with roots dating back to at least the Han Dynasty (206 BCE – 220 CE).

Cultural Context: Chinese traditions view breath as a way to cultivate and circulate ‘qi’ or life energy. It’s often integrated with movement and meditation, emphasizing harmony between body, mind, and nature.

Key Techniques:
Taoist breathing emphasized the importance of breath in achieving longevity and spiritual harmony
Qi Gong combines breathing techniques with movement and meditation to cultivate qi (life energy)
Traditional Chinese Medicine: Incorporated breathwork into healing practices, believing proper breath could balance the body’s energy.
Martial arts breathing (e.g., in Tai Chi)

Indigenous Cultures: Breath as a Sacred Act or Ritual

Origin: Many indigenous cultures view breath as a sacred connection between the individual, the community, and the natural world. They incorporate breathwork into spiritual and healing practices, with Breath as the universal connection to nature with origins that begin with the origins of the human race.

Cultural context: In many indigenous traditions, controlled breathing is an integral part of ceremonies where it’s used to induce altered states of consciousness and promote healing. Practices are passed down orally through generations, with some adapting to contemporary contexts.

Lakota Tradition: The phrase “Mitakuye Oyasin” (All are related) is often used in ceremonies, reminding participants of their connection to all life through breath.
Yoruba Traditions: Incorporate rhythmic breathing with drumming and dance.
Egyptian Practices: Ancient Egyptian medical texts mention breath control for healing purposes.
Australian Aboriginal Practices: Didgeridoo playing, which involves circular breathing, has been practiced for at least 1,500 years, serving both musical and medicinal purposes.
Universally: Sweat lodges, Ceremonial smoking, Vision Quests, Movement and Singing with Breathing control are common across many indigenous cultures

Ancient Greece: Pneuma and Philosophical Breath

Origin: Building on earlier traditions, the ancient Greeks also recognized the significance of breath in philosophy, health and spirituality, that they linked to the soul.

Cultural context: Pneuma meaning ‘breath’ or ‘spirit’, was central to ancient Greek medicine and philosophy. Herophilus, a Greek physician in the 3rd century BCE, studied the rhythm of the pulse in relation to musical theory and breathing, and Hippocrates (c. 460-370 BCE), discussed pneuma (breath/spirit) as vital to health and life. The Hippocratic Corpus (medical texts, attributed to Hippocrates and his followers – 5th-4th century BCE), discuss the importance of breathing patterns in diagnosis and treatment.
Stoic Practices: Stoic philosophers, such as Marcus Aurelius (121-180 CE), advocated for mindful breathing as a way to cultivate calmness and rational thought.

Middle Ages and Renaissance

Hesychasm
In the Eastern Orthodox Christian tradition, a practice called Hesychasm emerged around the 14th century. Monks used a form of breath prayer, synchronizing their breath with the repetition of the Jesus Prayer, aiming to achieve inner stillness and union with God.
Leonardo da Vinci’s Observations
During the Renaissance, the polymath Leonardo da Vinci (1452-1519) made detailed anatomical studies of the respiratory system. His work laid the groundwork for a more scientific understanding of breathing mechanics.

Modern Era – 19th Century to modern day

1827: William Buchan publishes “Domestic Medicine,” which includes advice on proper breathing for health.

1880s: Émile Coué develops a form of autosuggestion that incorporates breath awareness.

1920s: Dr. Johannes Heinrich Schultz develops Autogenic Training, incorporating breath awareness for relaxation.

1940s: Lamaze breathing for childbirth is developed

1950s: Buteyko Method – Developed by Ukrainian doctor Konstantin Buteyko, this method was based on his observation that many health issues were related to over breathing. Initially developed to treat asthma, the Buteyko Method has since been applied to various respiratory and circulatory conditions. Technique: Reduced breathing: Consciously decreasing the volume of each breath

1960s-1970s: Psychedelics and breathwork – Created by psychiatrists Stanislav and Christina Grof as a non-drug alternative to achieve altered states of consciousness similar to those induced by psychedelic substances. Technique: Rapid, deep breathing combined with evocative music and bodywork. This practice aims to induce non-ordinary states of consciousness for personal growth and healing.

1970s: Dr. Herbert Benson researches the “relaxation response,” highlighting the role of breathing in stress reduction

1970s: Leonard Orr introduced Rebirthing Breathwork, focusing on continuous circular breathing. Technique: Conscious Connected Breathwork. Active inhale, passive exhale, through an open mouth with no pause at the top or bottom of the breath.

1970s: Mindfulness-Based Stress Reduction (MBSR): Developed by Jon Kabat-Zinn incorporates Buddhist breathing meditations into a secular, clinical setting.

1980s: Wim Hof Method – Dutch athlete Wim Hof popularized a breathwork technique combined with cold exposure, drawing on Tibetan Tummo meditation practices (See above)

1980s onwards: Integration of breathwork into various therapeutic modalities, including stress reduction and trauma healing.

Coherent Breathing: A Scientific Approach that originated in the United States, early 21st century as part of modern medical and psychological research. Developed by Dr. Richard Brown and Dr. Patricia Gerbarg, coherent breathing is based on research into heart rate variability and its impact on physical and mental health. Technique Breathing at a steady rate of about 5 breaths per minute. This technique aims to balance the autonomic nervous system and has been used in treating anxiety, depression, and PTSD.

I’m sure I may have missed key developments along the way, and I’m happy to continue to update this article with any suggestions you make in the comments. Thank you for reading to the very end.

About the Author – Sharyn-With-A-Why

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

In Questions and Answers

Can breathwork help with weight loss?

31/10/2021 No Comments

While breathwork isn’t a direct weight loss method, it can support weight management efforts:

Stress reduction: Lower stress levels can reduce stress-eating and cortisol-related weight gain. I can attest to this one directly!
Improved sleep: Better sleep quality, often resulting from breathwork, is linked to healthier weight. And this one too!
Mindful eating: Breathwork promotes mindfulness, which can extend to eating habits and the management of food cravings
Emotional regulation: Better emotional control may reduce emotional eating.
Increased body awareness: This can lead to more conscious food choices.
Exercise enhancement and Metabolism support: Breathwork can improve exercise performance, indirectly supporting weight loss, and some breathwork practices including diaphragmatic breathing work directly with the core muscles.
Digestive function: Some techniques may support better digestion such as Kapalbhati Pranayama.
Hormone balance: Stress reduction through breathwork may help balance hormones related to weight.

I can personally attest to impact of stress reduction and better sleep. Combined with fasting and the removal of Ultra Processed Foods, my weight reduction programme continues. The usual caution applies thought, make sure you are fully supported and listening to your body whenever you introduce changes to your lifestyle. If necessary from an informed professional.

In Questions and Answers

Are there any side effects to breathwork?

31/10/2021 No Comments

Apart from radical self acceptance .. I think the question is probably better answered along these lines!

While breathwork is generally safe, some potential side effects can occur:

Lightheadedness or dizziness: Especially with rapid breathing techniques.
Tingling sensations: In hands, feet, or face due to changes in blood chemistry.
Temporary anxiety: Some may experience increased anxiety, particularly during intense sessions.
Hyperventilation: Over breathing can lead to symptoms like numbness or muscle spasms.
Emotional release: Intense emotions may surface, which can be overwhelming for some.
Fatigue: Some may feel tired after certain practices.
Headaches: Particularly if practiced incorrectly or too intensively.
Dry mouth or throat: From prolonged mouth breathing in some techniques.
Altered perception: Some intensive practices can lead to altered states of consciousness.
Potential exacerbation of certain conditions: e.g., people with respiratory issues should be cautious.

Most side effects are mild and temporary. They can often be avoided by starting gradually, practicing under guidance, and listening to your body. It’s important to consult a healthcare provider before starting any intensive breathwork practice, especially if you have pre-existing health conditions.

In Questions and Answers

Do I need special equipment to practice breathwork?

31/10/2021 No Comments

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)

In Questions and Answers

How long does a typical breathwork session last?

31/10/2021 No Comments

The duration of a breathwork session can vary widely depending on the technique and purpose:

Quick stress-relief techniques: 1-5 minutes Examples: Harmonic Breathing, Box breathing, 4-7-8 technique.
Useful for immediate calming in stressful situations
Daily practice sessions: 10-20 minutes: Suitable for techniques like diaphragmatic breathing or alternate nostril breathing
Often integrated into meditation or yoga routines
Intermediate sessions: 20-40 minutes: May include a combination of techniques or more focused practices
Common in group classes or guided sessions
Extended sessions: 60-90 minutes: Often used for more intensive techniques like holotropic breathwork
May include preparation and need a period of integration.
Workshops or retreats: Several hours to multiple days
Deep dive into various techniques, often combined with other practices

The key is to start with shorter durations and gradually increase as you become more comfortable. Even brief sessions can be beneficial, especially when practiced consistently. For beginners, 5-10 minute daily sessions are often recommended to build a sustainable practice.

In Questions and Answers

Are there different types of breathwork techniques?

31/10/2021 No Comments

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

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

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

In Questions and Answers

How does breathwork differ from normal breathing?

31/10/2021 No Comments

Breathwork differs from normal breathing in its intentionality and technique. Normal breathing is an automatic process controlled by the autonomic nervous system, typically shallow and occurring without conscious thought. In contrast, breathwork involves deliberate manipulation of breath patterns.

In breathwork, practitioners consciously control the rate, depth, and pattern of their breathing. This may involve techniques like deep diaphragmatic breathing, rapid breathing, or holding the breath for specific durations. The focus is on using the breath as a tool to influence physical and mental states.

Breathwork often incorporates specific ratios of inhalation to exhalation, breathing through different parts of the body, or visualizations. It requires active participation and mindfulness, unlike normal breathing which happens passively. The goal is to harness the power of breath to achieve various physiological and psychological effects, such as relaxation, energy boost, or emotional release.

In Questions and Answers

What is breathwork?

31/10/2021 No Comments

Breathwork refers to various techniques and exercises that involve conscious control of breathing patterns to improve physical, mental, and emotional well-being. It goes beyond normal, automatic breathing by incorporating specific rhythms, depths, and durations of inhalation and exhalation. Breathwork practices can range from simple deep breathing exercises to more complex methods like holotropic breathwork or box breathing.

The core principle of breathwork is that by altering our breathing, we can influence our physiological and psychological states. This is based on the intricate connection between our breath, nervous system, and mental state. Practitioners use breathwork for various purposes, including stress reduction, anxiety management, improved focus, enhanced physical performance, and even spiritual exploration.

Breathwork can be practiced alone or guided by an instructor, and it often incorporates elements from various traditions, including yoga, meditation, and certain therapeutic approaches. While some breathwork techniques are simple enough for anyone to try, others may require supervision from a trained professional, especially those that induce altered states of consciousness.

In Practitioner's Corner

Carly Killen – Strong Bones Coach

02/12/2001 No Comments

Where did you complete your training (or where are you still in training)?

Breathing Space Facilitator in training (I’m more than half way through the course and graduation requirement)

What do you enjoy about breathwork and how has it helped you?

What I enjoy most about breathwork is its simplicity and accessibility. It’s a tool we always have with us, and yet it holds the potential to unlock so much transformation.

Breathwork has helped me in ways I didn’t even know I needed. It’s allowed me to find calm in the chaos of everyday life, uncover and release limiting beliefs, and connect with my authentic self beneath the layers of conditioning and expectation from others I’ve picked up over the years.

Breathwork continues to teach me to trust my inner knowing. I’m slowly but surely releasing the need to constantly seek external validation, as I build a deeper sense of self-trust through.

And what’s most amazing is that facilitating for others doesn’t drain me—it restores me. Every session leaves me feeling rejuvenated and reminded of the power of following what feels aligned to me.

Are you trained in any other modalities?

Yes, I’m trained in a few other things…

Registered Dietitian
Certified Menopause Support Coach
Strength Coach
MSc in Innovation in Healthcare

How do they integrate with breathwork?

Each modality I’m trained in works together to form a holistic approach that adapts to the unique needs of my clients at every step of their journey.

Breathwork serves as the foundation that ties it all together. It supports clients in navigating the roadblocks that leave so many feeling stuck; whether that’s emotional overwhelm, self-doubt, or physical challenges. By integrating breathwork within my work, I help clients reconnect with their inner wisdom, overcome obstacles, and take aligned steps toward growth and transformation.

What is your personal journey?

I spent much of my life in the fast lane, believing my worth was tied to how much I could achieve and how many boxes I could tick.

This mindset led to multiple episodes of burnout and forced me to confront the way I was living.

After a lifetime of battling with my body due to severe asthma, mental health struggles, repeated hospital admissions and the constant pressure to conform to societal body image ideals. These experiences left me drained and living to please others, often at the expense of my own well-being.

My introduction to breathwork felt like a coincidence at first, but looking back, I see it as a moment of inner guidance. I began with smaller practices like pranayama, and eventually followed my curiosity to try a deeper breathwork session on my own. The experience was intense and it opened my eyes to the incredible value of having a trained facilitator to hold space for me.

This realisation sparked my journey to explore breathwork further and eventually train as a facilitator myself.

Since then, breathwork has been a catalyst for profound transformation. It’s helped me release the battle I had with my body, embrace a more compassionate relationship with myself, whilst finding ease and flow in my life.

I’ve learned that growth doesn’t have to come from constant striving, it can emerge from a place of safety, self-acceptance, and trust in my own inner knowing.

What do you stand for, and what do you stand against?

What I Stand For:
I stand for authenticity, growth, and helping others use their true nature as a catalyst for meaningful change. I believe in creating safe, supportive spaces where people can reconnect with their inner knowing, reclaim their sovereignty, and live in alignment with their true selves.

What I Stand Against:
I stand against the pressures of perfectionism and the idea that growth must come from constant striving. True transformation doesn’t require burnout, it can emerge from safety, self-acceptance, and ease.

What is your greatest wish for your clients

My greatest wish for my clients is that they rediscover the power within themselves, that they realise they already have everything they need to grow, heal, and create a life that feels true to them.

I want them to feel empowered to trust their inner knowing, embrace their unique nature, and live in alignment with what matters most to them.

I also hope they learn that transformation doesn’t have to come from striving or struggle but can emerge from a place of ease, flow, and self-acceptance. My wish is for every client to walk away feeling confident in their ability to navigate life’s challenges and create a deep sense of trust and stability within themselves.

My Bio

Carly Killen is a breathwork facilitator in training, registered dietitian, certified menopause support and strength coach. Carly takes a holistic approach to well-being, combining her experience in physical health, emotional resilience through menopause transition to help clients reconnect with themselves and create meaningful change.

Guided by the values of authenticity, growth, and creating safe spaces, Carly empowers her clients to overcome roadblocks and navigate life’s challenges with greater ease and confidence. Breathwork lies at the heart of her practice, serving as a powerful tool to help clients release limiting beliefs, build self-trust, and live in alignment with their true selves.

Carly’s philosophy is simple: You have everything you need. Through her work, she helps clients rediscover the power within themselves, embracing transformation from a place of safety, self-acceptance, and ease.

Discover yourself – one breath at a time

Contact Details

website :- https://carlykillen.com
facebook :- https://www.facebook.com/CarlyKillenPT/
instagram :- https://www.instagram.com/thestrongbonescoach/
podcast :- https://podfollow.com/the-strong-bones-coach-podcast