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 Techniques & Practices

A starter for 5 – Breathwork Techniques & Practices

04/07/2024 No Comments

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.

Inhale for a count of 4
Hold your breath for a count of 4
Exhale for a count of 4
Hold your breath for a count of 4
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.

Place one hand on your chest and the other on your belly
Inhale slowly through your nose, feeling your belly expand
Exhale slowly through pursed lips, feeling your belly contract
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.

Close your right nostril with your right thumb
Inhale through your left nostril
Close your left nostril with your ring finger
Release your thumb and exhale through your right nostril
Inhale through your right nostril
Close your right nostril and exhale through your left
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.”

Inhale quietly through your nose for a count of 4
Hold your breath for a count of 7
Exhale forcefully through your mouth for a count of 8
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.

Sit comfortably with a straight spine
Take a deep breath in
Begin a series of quick, forceful exhales through the nose, pulling your navel in with each exhale
Allow the inhales to happen naturally between exhales
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

In Techniques & Practices

Box Breathing or Square Breathing

19/06/2024 No Comments

5-Minute Stress Buster

In our fast-paced world, stress has become an unwelcome companion in our daily lives. However, a powerful tool for managing stress is right under our noses – or rather, in our lungs. Breathwork, the practice of consciously controlling our breathing, can be a game-changer in how we handle stress. Today, we’ll explore a simple yet effective 5-minute breathwork exercise that you can easily incorporate into your daily routine.

The Power of Breath

Before we dive into the exercise, let’s briefly touch on why breathwork is so effective:

Physiological Impact: Controlled breathing activates the parasympathetic nervous system, which helps calm the body’s stress response.
Mental Clarity: Focusing on your breath can help clear your mind and improve concentration.
Accessibility: Breathwork can be practiced anywhere, at any time, without any special equipment.

The 5-Minute Stress Buster Exercise

This exercise, known as “Box Breathing” or “Square Breathing,” is used by everyone from athletes to Navy SEALs to manage stress and improve focus.

Here’s how to do it:

Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat this cycle for 5 minutes.

Incorporating the 5-Minute Stress Buster into Your Day

To make this practice a habit, try integrating it into your daily routine:

Morning Ritual: Start your day with this exercise to set a calm tone.
Pre-Meeting Preparation: Use it before important meetings or presentations to center yourself.
Lunch Break: Take a breathing break instead of a coffee break.
Commute Companion: Practice while on public transport or waiting in traffic.
Bedtime Routine: Wind down before sleep with this calming exercise.

Remember, consistency is key. Even if you can’t do the full 5 minutes, any amount of conscious breathing can be beneficial.

The Science Behind the Stress Buster

Research has shown that controlled breathing exercises like this one can:

Lower blood pressure and heart rate
Reduce levels of stress hormones in the blood
Improve immune function
Increase feelings of calmness and well-being

By practicing regularly, you’re not just managing stress in the moment – you’re building resilience for future stressors.

Conclusion

Breathwork doesn’t require hours of your time or any special equipment. With just 5 minutes a day, you can significantly impact your stress levels and overall well-being. Give the 5-Minute Stress Buster a try and experience the power of breath in your daily life.

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

Is it better to practice breathwork in the morning or evening?

31/10/2021 No Comments

The optimal time for breathwork practice can vary depending on individual needs and schedules, as well as the type of breathwork under consideration. I am usually alert and activated after a Conscious Connected Breathwork, and so prefer to practice during the day, where a Yoga Nidra or Heart Coherence Breathwork might help with relaxation at night time. Be mindful of your body and rhythms.

Morning practice benefits:

Energizing start to the day
Sets a calm tone for daily activities
May improve focus and productivity
Can help manage morning anxiety

Evening practice benefits:

Helps unwind and destress after a long day
Can improve sleep quality
Aids in transitioning from work to relaxation mode
May help process the day’s emotions

Factors to consider:

Personal energy levels at different times
Work and family schedules
Type of breathwork technique (energizing vs. calming)
Individual health conditions

Some people benefit from both morning and evening sessions, using energizing techniques in the morning and calming ones at night. Ultimately, the best time is when you can practice consistently. Experiment with different times to find what works best for you and your lifestyle.

In Questions and Answers

How does breathwork relate to meditation?

31/10/2021 No Comments

Breathwork and meditation are closely related practices that often complement each other, my breathwork ‘grandfather’ describes Breathwork as “Meditating without meditation”!

Meditation actually comes from the Latin word meditatio, which is derived from the verb meditari meaning “to think, contemplate, devise, ponder”. it was originally practiced as a form of focus, imagine choosing a leaf and spending a considerable amount of time just contemplating that leaf.

Somewhere in history Meditation has translated to ‘clearing the mind’ which I think is impossible and unnecessary .. but that’s maybe a full article for another day rather than just a Q&A. For now here are some more popular thoughts:

Shared focus: Both practices involve focused attention, often using the breath as an anchor.
Mindfulness: Both encourage present-moment awareness and observation of thoughts and sensations.
Relaxation: Both can induce a relaxation response in the body.
Stress reduction: Both are effective tools for managing stress and anxiety.
Mind-body connection: Both practices strengthen the connection between mental and physical states.
Complementary techniques: Many meditation practices incorporate specific breathing techniques.
Preparation: Breathwork is often used as a preliminary practice to settle the mind before meditation.
Altered states: Both can lead to altered states of consciousness, though breathwork can be more active.
Spiritual aspects: Both have roots in spiritual traditions, though they can be practiced secularly.
Accessibility: Both can be practiced without special equipment, making them widely accessible.

While meditation often involves a more passive observation of the breath, breathwork actively manipulates breathing patterns. Many practitioners find that combining both practices enhances their overall benefits and provides a more comprehensive approach to mental and physical well-being.

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

Can breathwork improve sleep quality?

31/10/2021 No Comments

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

Relaxation response: Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation essential for sleep.
Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced insomnia.
Mind-body connection: Focusing on the breath moving through the body can quiet racing thoughts that often prevent sleep.
Improved oxygen flow: Enhanced oxygenation can lead to better overall sleep quality.
Establishing routine: Using breathwork as part of a bedtime ritual signals to the body it’s time to sleep.
Anxiety management: Breathwork can help reduce anxiety that often interferes with sleep, especially breathwork with an extended exhale.
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.

In Questions and Answers

Can breathwork help with anxiety and stress?

31/10/2021 No Comments

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

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

In Questions and Answers

How often should I practice breathwork?

31/10/2021 No Comments

The frequency of breathwork practice depends on individual goals, the specific technique used, and personal schedule. Here are some general guidelines:

For basic relaxation techniques:

Daily practice: 5-10 minutes, once or twice a day, can be beneficial for stress management and overall well-being.
Integrate into routine: Practice during natural breaks or before stressful situations.

For more intensive techniques:

2-3 times per week: 15-30 minute sessions for techniques like box breathing or alternate nostril breathing.
Weekly: Longer sessions (30-60 minutes) for more advanced practices like holotropic breathwork.

For beginners:

Start with 5 minutes daily, gradually increasing duration and frequency.
Consistency is key – regular, shorter sessions are often more beneficial than infrequent, longer ones.

Always listen to your body and adjust accordingly. Some people may benefit from multiple short sessions throughout the day, while others prefer one longer session. It’s also important to follow guidelines for specific techniques, especially more intense ones, to avoid overexertion.

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.