Stress Relief: Breathing 4-7-8
Unfortunately, stress has become a constant companion of almost everyone in the world where we live daily in a dynamic and always changing environment. And, of course, everybody is aware of its negative impact on our mental and physical health. Stressed people tend to have more depressing thoughts and fall ill easier. Everyday worries are also often the reason for long-lasting anxiety, which often causes meltdowns and many heart-related health issues.Luckily, there’s a simple way to relieve stress and support healthier conditions of our minds and bodies. Here we present an essential breathing practice, “4-7-8,” to help you fight everyday pressure with minimum effort.
How to practice this technique?
The guide for this exercise is already given in its name. First, you need to inhale deeply, counting to 4, then stop and hold the air inside for 7 seconds, and then slowly exhale, counting to 8 in your mind. We also recommend taking a few conscious breaths before the session. It is necessary to find a comfortable place and position for it. Distractions can interrupt the process.Moreover, if you are not used to this activity, your consciousness can become foggy, and you may lose orientation in space. Therefore we suggest practicing this technique in a sitting or even lying position. This breathing routine will be the most efficient if you repeat the cycle 3-5 times. However, you shouldn’t neglect your sensations and must stop as soon as you don’t feel well.
Positive effects of 4-7-8
We already figured that this breathing exercise is a powerful weapon in a battle with constant stress. However, it has more benefits than just that.
You will be less anxious
Slow, conscious breathing can distract you from your concerns. While you focus on breathing in and out, you have no opportunity to pay much attention to disturbing thoughts. Practicing 4-7-8 allows your brain to take a short break from constant worries and forget about your troubles.
You will start feeling better on a physical level
Deep breaths saturate your blood with oxygen, normalizing the work of your organism. People who suffer from high blood pressure or migraines are often recommended to take walks and spend more time in the fresh air. Try 4-7-8 outdoors: sit on a bench in the nearest park comfortably, inhale through your nose, hold your breath, exhale slowly, and repeat.
You will sleep better
People often deprive themselves of sleep by overthinking. As the “4-7-8” will allow you to lessen the number of your anxious thoughts, you won’t be disturbed by them at night. Clearing your mind will significantly improve the quality of your nighttime rest and help you wake up more cheerful and energetic.
To sum up, simply spending 10 minutes daily on conscious breathing has many advantages. It doesn’t require any skills or preparations, doesn’t consume much time, and you don’t need to put much effort into it. You can include 4-7-8 in your daily routine and already experience its positive impact.
Conclusion
Stress causes us much trouble. But by fighting it, we can take control over our lives again. We hope that the information in this article will help you reduce the negative effects caused by everyday troubles and you will be able to enjoy your life more.
