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
Exhale completely
Inhale deeply through the nose for a count of 4
Hold the breath for a count of 7
Exhale through the mouth for a count of 8 making a whooshing sound
Repeat sets 2 - 4 for four rounds
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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