The goal of the September yearly Yoga Awareness Month campaign is to educate the public about the health benefits of yoga and to inspire individuals to live a healthy lifestyle. Breathing is the essence of life so here we talk about anxity busting breath.
The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute.
What is 4-7-8 breathing?
This breathing technique can help with reducing anxiety and falling asleep.
4-7-8 technique requires a person to focus on taking a long, deep breath in and out. Rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation.
Breathing has many Health Benefits
- reducing anxiety
- helping a person get to sleep
- managing cravings
- controlling or reducing anger responses
How to Practice
Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
To use the 4-7-8 technique, focus on the following breathing pattern:
- empty the lungs of air
- breathe in quietly through the nose for 4 seconds
- hold the breath for a count of 7 seconds
- exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
- repeat the cycle up to 4 times
Practice the technique at least twice a day to start seeing the benefits sooner.
You will feel light-headed after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.
The total number of seconds that the pattern lasts for is less important than keeping the ratio. A person who cannot hold their breath for long enough may try a shorter pattern instead, such as:
• breathe in through the nose for 2 seconds
• hold the breath for a count of 3.5 seconds
• exhale through the mouth for 4 seconds
According to some advocates of 4-7-8 breathing, the longer and more frequently a person uses the technique, the more effective it becomes.