Relaxing Breath
Breathing techniques are designed to bring the body into a state of deep relaxation.
Specific patterns that involve holding the breath for a period of time allow your body to replenish its oxygen. From the lungs outward, techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost.
Relaxation practices also help bring the body back into balance and regulate the fight-or-flight response we feel when we’re stressed.
This is particularly helpful if you’re experiencing sleeplessness due to anxiety or worries about what happened today — or what might happen tomorrow. Swirling thoughts and concerns can keep us from being able to rest well.
When starting out, find a safe place to sit comfortably, or if you are using the practice to aid sleep, lying down, where you will settle is best.
Beginners should start with a short 4 breath practice... practicing twice a day, building your practice.
Advancing your practice, using your 10 Breaths Bracelet to help you keep count, by moving from stone to stone on your inhale will help you focus and reach 10 breaths mindfully.
The exercise can of course be done for as many breaths as you like or need. Studies show that changes in brain chemicals start around 10 breaths.
The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. It’s based on an ancient yogic technique called pranayama, which helps practitioners gain control over their breathing.
People experiencing mild sleep disturbances, anxiety, and stress may find 4-7-8 breathing helpful for overcoming distraction and slipping into a relaxed state.
Over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful.
It’s said that at first, its effects aren’t as apparent. You might feel a little lightheaded the first time you try it.
Practicing 4-7-8 breathing at least twice per day could yield greater results for some people than for those who only practice it once.
- Corliss J. (2015). Mindfulness meditation helps fight insomnia, improves sleep.
health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726 - Crane R. (2016). Simple sleep breathing exercises help you relax.
alaskasleep.com/blog/yoga-breathing-exercies-calm-relaxed-state-dr.-andrew-weil-4-7-8-method - Weil A. (2010). 4-7-8 Breath.
cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf