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4-7-8 Breathing

It has been a stressful year for many and the rigors of the holiday season may have amplified that for you as well. The 4-7-8 breathing technique is one of my go-to’s when stress and anxiety start to become overwhelming or I am having trouble focusing.

Dr. Andrew Weil developed this inhale-hold-exhale pattern as “natural tranquilizer for the nervous system.” It is a way to control breathing and thereby the physical and mental/emotional momentum of stress.

Give this approach a try and see how you feel after four cycles of these steps:

  1. Give a big whooshing breath out of your mouth to expel all of your air

  2. Inhale through your nose for a mental count of 4

  3. Hold your breath for 7 seconds

  4. Make another whooshing through your mouth for a count of 8

Why practice intentional breathing?

Breathing exercises often take time to adjust to and feel positive effects. Take your time practicing this technique when you can truly relax your body and mind and focus on holding your breath without tension. Let this meditative moment bring you peace and calm to step into the rest of your responsibilities.

What if I need more help?

If stress management techniques could help you make larger strides toward health, our Wellness Coaching program could be incredibly helpful for you. We can give you techniques for managing stress and sleeping better that will lead you toward generally better health and fitness.

Visit https://shoresfitness.com/free-intro-online/ to book a time to talk with us about your goals and make a plan with your coach.

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