stress reduction – 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 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 Breath and the Body

A Beginner’s Guide to Breathwork

09/06/2024 No Comments

Breathwork has gained significant attention in recent years as a powerful tool for physical and mental well-being. This ancient practice, found in various cultures worldwide, involves consciously controlling your breathing patterns to influence your physical, mental, and emotional state. If you’re new to breathwork, this guide will help you understand its basics and get started on your journey.

What is Breathwork?

Breathwork refers to any type of breathing exercise or technique that aims to improve mental, physical, or spiritual well-being. These exercises involve consciously changing your breathing pattern to achieve specific outcomes, such as relaxation, stress reduction, or increased energy.

The Science Behind Breathwork

The effectiveness of breathwork is rooted in its impact on our autonomic nervous system:

Parasympathetic Activation: Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress.
Improved Oxygen Exchange: Certain techniques can enhance oxygen uptake and carbon dioxide release, potentially improving overall health.
Mind-Body Connection: Focused breathing serves as a bridge between conscious and unconscious processes, fostering greater body awareness.

Basic Breathwork Techniques for Beginners

Box Breathing

Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 5-10 cycles

Diaphragmatic Breathing

Place one hand on your chest and the other on your belly
Inhale deeply through your nose, feeling your belly expand
Exhale slowly through your mouth, feeling your belly contract
Repeat for 5-10 minutes

Alternate Nostril Breathing

Close your right nostril with your right thumb
Inhale through your left nostril
Close your left nostril with your ring finger
Open and exhale through your right nostril
Inhale through your right nostril
Close your right nostril
Open and exhale through your left nostril
Repeat for 5-10 cycles

Getting Started with Breathwork

Start Small: Begin with just a few minutes of practice daily and gradually increase the duration.
Choose a Quiet Space: Find a comfortable, distraction-free environment for your practice.
Be Consistent: Try to practice at the same time each day to establish a routine.
Listen to Your Body: If you feel lightheaded or uncomfortable, return to your normal breathing pattern.
Stay Patient: Like any skill, breathwork takes time to master. Be patient with yourself as you learn.

Potential Benefits of Regular Breathwork Practice

Reduced stress and anxiety
Improved focus and mental clarity
Better sleep quality
Enhanced emotional regulation
Increased energy levels
Improved cardiovascular function

Remember, while breathwork is generally safe for most people, it’s always wise to consult with a healthcare professional before starting any new health practice, especially if you have pre-existing health conditions.

By incorporating these simple breathwork techniques into your daily routine, you can begin to experience the numerous benefits this practice has to offer. As you become more comfortable with the basics, you may wish to explore more advanced techniques or even participate in guided breathwork sessions with a trained practitioner.

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

How can I incorporate breathwork into my daily routine?

31/10/2021 No Comments

Incorporating breathwork into your daily routine can be simple and effective, when our students begin their facilitator training with Breathing Space, we encourage a short daily practice and a longer breathwork at least once a week:

Morning practice: Start with 5-10 minutes of rhythmic breathing upon waking.
Commute breaths: Practice a gentle lung stretch during your commute (if not driving, for example at traffic lights).
Work breaks: Take short breathing breaks between tasks. Perhaps try 4-7-8 breath whilst the kettle is boiling.
Mealtime mindfulness: Practice breath awareness before meals, just noticing how you are feeling and how you are breathing.
Stress response: Use quick techniques like box breathing during stressful moments.
Exercise warm-up/cool-down: Incorporate breathwork before and after workouts.
Bedtime ritual: Practice calming techniques before sleep, again rhythmic breathing is great.
App reminders: Use smartphone apps to remind you to practice throughout the day.
Pair with habits: Attach breathwork to existing habits like brushing your teeth.
Mindful moments: Use daily activities (e.g., waiting in line) as cues for brief practice.

Start small and gradually increase. Consistency is key – even short, regular sessions can be highly beneficial. Experiment to find what works best for your lifestyle and needs. For me, I simply started with Breath Awareness at various points during the day, and developed my practice from there. I have to confess, this deteriorated during a particularly difficult time for me, and my regular longer breathworks actually kept me on track, so be aware and be kind to yourself.

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

How does breathwork affect blood pressure?

31/10/2021 No Comments

Breathwork can have a significant impact on blood pressure:

Immediate effects: Low (gentle), Slow and deep (into the belly) breathing can lower blood pressure.
Parasympathetic activation: Certain techniques activate the “rest and digest” system, promoting vasodilation.
Stress reduction: By lowering stress levels, breathwork can help reduce stress-related hypertension.
Heart rate regulation: Slowing the heart rate through breathing can lower blood pressure. Regular breathing patterns may help regulate cardiovascular rhythms.
Baroreceptor sensitivity: Some practices may improve the body’s natural blood pressure regulation.
Nitric oxide production: Deep breathing may increase nitric oxide, a vasodilator.
Oxygen efficiency: Improved oxygenation can support overall cardiovascular health.

Consistent practice may lead to sustained blood pressure improvements. It’s important to note that breathwork should complement, not replace, treatment for hypertension. Your body is wise and will speak to you if you listen.

Consider the following breath styles to explore what works for you.

Buteyko Reduced Breathing

Gentle breath Reduction increases CO2 tolerance
CO2 is a natural vasodilator
Can lead to sustained vessel dilation over time

Coherent Breathing (5-6 breaths per minute)

Synchronizes heart rate variability
Promotes balanced autonomic function
Supports healthy vessel tone

Extended Exhale

Longer exhales activate parasympathetic nervous system
Promotes nitric oxide production
Helps reduce blood pressure through vessel relaxation

In Questions and Answers

Can breathwork help with focus and concentration?

31/10/2021 No Comments

Yes, breathwork can significantly improve focus and concentration. Techniques like box breathing or alternate nostril breathing are particularly effective for improving focus. Early in my Breathwork journey I was gifted with a Breathwork practice specifically for focus and concentration – I call it the Genius Genie, and you’ll find it in the section on Breathwork techniques. The Genius Genie aside, regular practice of Breathwork can lead to cumulative benefits, enhancing overall cognitive performance over time.

Oxygen boost: Increased oxygen to the brain can enhance cognitive function.
Stress reduction: Lowering stress levels helps clear mental fog.
Mindfulness training: Focusing on breath trains attention and reduces mind-wandering.
Autonomic nervous system regulation: Balancing the nervous system can improve mental clarity.
Energy management: Certain techniques can increase alertness and combat fatigue.
Reduced anxiety: Less anxiety often leads to better concentration.
Improved brain wave patterns: Some practices may promote brain waves associated with focus.
Mind-body connection: Enhanced body awareness can lead to better overall focus.
Rhythmic patterns: Some breathing techniques create a rhythm that aids concentration.
Break from digital stimuli: Breathwork provides a mental reset, especially beneficial in our tech-saturated world.

In Questions and Answers

Can breathwork help with depression?

31/10/2021 No Comments

I would say I am a living example of how it can! When practiced consistently and alongside other supportive methods, which are dependant upon the individual. I needed rest and the space to explore previously unlooked at emotions and cPTSD trauma, so breathwork and meditation, along with a programme of self development and learning really helped.

Breathwork shows promise in helping manage symptoms of depression:

Stress reduction: By lowering cortisol levels, breathwork can help alleviate stress-induced depressive symptoms.
Mood regulation: Certain techniques may help balance neurotransmitters associated with mood.
Increased oxygenation: Better oxygen flow to the brain can potentially improve mood and cognitive function.
Mindfulness promotion: Focusing on breath can help break cycles of negative thoughts.
Autonomic nervous system balance: This can help regulate emotional responses.
Sleep improvement: Better sleep quality, often resulting from breathwork, can positively impact depression.
Physical activity: Some breathwork practices involve gentle movement, which can be beneficial for depression.
Self-empowerment: Having a tool to manage symptoms can provide a sense of control.
Potential for neuroplasticity: Regular practice may support brain changes that could help with depression.

While research is ongoing, some studies have shown positive results. However, breathwork should not replace professional mental health treatment. It’s best used as part of a comprehensive approach to managing depression, ideally under the guidance of a mental health professional.

In Questions and Answers

How long does it take to see results from breathwork?

31/10/2021 No Comments

“Results” is an interesting concept as the idea in itself is subjective, so the timeline for seeing results from breathwork can vary depending on the individual, the results that are hoped for, and the specific practice:

Immediate effects: Some benefits, like reduced stress or improved focus, can be felt after a single session.
Short-term results: Consistent daily practice for 1-2 weeks can lead to noticeable improvements in stress levels and sleep quality.
Medium-term changes: After 4-6 weeks of regular practice, many people report significant improvements in overall well-being, anxiety management, and energy levels.
Long-term benefits: Sustained practice over several months can lead to more profound changes in stress resilience, emotional regulation, and even some physiological markers.

We are all individual, with a complex mix of body needs, soul needs, mind needs, and emotional needs all intertwined. Some individuals may notice changes more quickly than others. It’s important to approach breathwork with patience and consistency. While some benefits can be immediate, the most significant and lasting changes often come with regular, long-term practice.

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.