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Feel Better in Under 4 Minutes with this Relaxing Breath Technique

As mothers, we can often find ourselves stressed, anxious or overwhelmed for a variety of reasons through out the day. This 4-7-8 breath technique is a great tool to help you quickly regulate your nervous system and bring you back to feeling calmer again so you can take on the rest of your day.

Benefits & Why it's so Effective

This is a yogic breath technique (pranayama) that has recently been made popular by Dr. Andrew Weil, a well known leader in integrative medicine, who claims it's the most powerful relaxation technique you can use.

Here are some of the benefits:

  • Focuses awareness on breathing

  • Activates the parasympathetic nervous system (rest & digest state)

  • Calms anxiety

  • Reduces stress levels

  • Helps with falling asleep

  • Curbs cravings

  • Becomes more effective over time when practiced regularly

Why it's effective compared to other breath techniques:

  • The elongated exhale stimulates the vagus nerve which is responsible to activating the parasympathetic nervous system

  • Holding the breath improves overall breathing and lung function

How to Practice
  1. Exhale completely

  2. Inhale deeply through the nose for a count of 4

  3. Hold the breath for a count of 7

  4. Exhale through the mouth for a count of 8 making a whooshing sound

  5. Repeat sets 2 - 4 for four rounds

  6. Return to your natural breath and take notice of how you feel

Dr. Weil recommends practicing this technique for four rounds twice a day to see maximum benefits.

Follow along with my YouTube practice of this technique here.

** This practice is NOT recommended for pregnant women due to the breath hold. **


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