The 4-7-8
breathing technique is used to control your stress and anxiety and therefore it
is also called as “relaxing breath”. In this particular breathing technique all
you have to do is breath for 4 sec then hold your breath for 7 sec and then
release your breath for 8 sec and then repeat.
This
particular pattern of breathing helps in reducing your stress and it also help
you to get better sleep. Some of the people who are doing this exercise on
regular basis say that they fell asleep within minutes because of this relaxing
exercise. These types of breathing
exercise are considered as rhythmic exercise which helps people to relax and
fell asleep easily.
WHAT IS 4-7-8 BREATHING?
The 4-7-8
breathing technique is a way to relax you. In this technique all you need is to
be focused while breathing. You need to take long and deep breath in and out
and keep focus on your breath.
According to some scientific research the
4-7-8 technique help a person to deal with the following problems:
· Helps in reducing anxiety.
· Better sleep.
· It also help people to manage their
cravings.
· Help in controlling and reducing
anger problems.
HOW TO DO IT
For doing
this technique all you need to do is sit in a comfortable position and then
take a tissue put it in the tip of your tongue and then put it behind the top
of your front teeth.
Now focus on
the following breathing pattern to use 4-7-8 technique:
· Firstly empty the air present in your
lungs.
· Breathe quietly from your nose for 4
sec.
· Now gently hold your breath for 7
sec.
· Now exhale your breath from your
mouth forcefully and make noise as whoosh while exhaling. Do this for 8 sec.
· Now repeat this for 4 to 5 times.
Practice
this technique of breathing at least twice a day and you will start to get its
benefit sooner.
After doing
this breathing technique a person start to feel lightheaded and relax. And
therefore it is advised to practice this breathing technique while sitting or
lying down comfortably to prevent dizziness and falls.
The total
number of seconds for the pattern is less important the then its ratio. We know
that a person cannot hold the breath for a long duration so, for the beginning
we can shorten the duration of the time as:
· Breathe from the nose for 2 sec.
· Hold your breath for 3.5 sec.
· Exhale from your mouth for 4 sec.
It is
important for person to maintain a correct ratio while practicing this
breathing technique to enjoy its benefits in very few days. It is seen that the
longer and more frequently people practice this breathing technique it become
more effective and helpful for them.
HOW IT WORKS AND ITS BENEFITS
It has a
very positive impact on person’s anxiety and stress level.
· It helps in decreasing fatigue.
· Reduce anxiety and stress.
· Help in reducing symptoms of asthma
in children.
· It helps in stress management.
· Helps in controlling and reducing
aggressive behavior.
· Help people who suffer from migraine
problems.
Practicing
this breathing technique for six continuous weeks help you to improve your
concentration power and it also show a positive impact on your heart rate also
help you to deal with anger and stress and improve cognition.
USES
Some people
use this technique with some other breathing technique which is also considered
very useful. Some people couple the breathing exercise with other such as:
· Guided imagery
· Progressive muscles relaxation
· Chanting prayer or mantra
· Yoga
· Mindfulness meditation
· Tai-chi
· Qigong
Continuous
and regular practice of this breathing technique helps your body to be
physically fit and mentally happy and relax. Now it has become very known way
to reduce stress and anxiety as it is very easy to practice. It not only
manages your sleep but also manages your mood swing. A person after doing this
technique start to feel happy, relax and more energetic.
APP MADE TO DO THIS TECHNIQUE
People who
want to do this breathing technique on regular bases for them there are some
app which help them to do this correctly and in correct time ratio.
A free app
called “prana breath: calm & mediate “is available on Google play store use
that app for doing this technique.
Breathing is
considered a very good exercise for our body. It makes a person more focused
and fit. Practicing 4-7-8 breathing technique will make you relaxed and tension
free. It will not only help you physically but also mentally.
Doing yoga
meditation this all is somewhat related to your breathe only so this is a
better way to have a control on your breathe and also it provide so many
positive impact on body. It is also very simple to do and do not require long
time and any guide you can do this with the help of app provided at any
particular time and enjoy its benefits.
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