Breath is key to controlling the autonomic nervous system and can help you manage how you feel. Breathwork is a practice. It’s not about how intensely you do it in the moment but, how consistent you are at checking in and practising it regularly.
Effectively by controlling your breath you are sending a signal to your nervous system and over time with regular practice you change the tone of the nervous system. And that’s how you will see great change.
The 4-7-8 breath
If you struggle switching off, releasing thoughts from your day, or getting to sleep I highly recommend trying the 4-7-8 breathing technique. For best results it’s recommended to practice this twice a day and no more than four breaths at each time, until you are comfortable, later increasing to a maximum of eight breaths per cycle.
What is the 4-7-8 breathing technique?
The 4-7-8 is a yogic technique thousands of years old, which you might associate with world renowned leader in integrative medicine, Doctor Andrew Weil.
This is a free, incredibly effective tool for relaxation. Once you get comfortable with it you could introduce it when you feel anxious or when someone says something that irritates you, or even to stop cravings.
Andrew Weil speaks about the physiological changes that can happen as a result of practising it over time. These include a significant decrease in blood pressure, lowered heart rate, and improved digestion.
And if you suffer with cold hands this is a technique you’ll definitely want in your toolbox. Cold hands in a warm room can indicate an overactive sympathetic nervous system (fight or flight response). When the SNS is overactive it shuts down circulation to the surface of the body to send more blood to the brain as an emergency response. So by practising this breath you will notice the state of your nervous system change and this will manifest in you having warmer hands and a happier, healthier you.
How to practise the 4-7-8 breath?
Put your tongue in the yogic position (touching the tip of the tongue to the ridge of tissue behind the upper front teeth)
Breathe in through your nose to a count of four
Hold the breath to a count of seven
Blow out air forcibly through your mouth around your tongue for a count of eight
Do this for a total of four breath cycles
Do this twice a day religiously and you will see the benefits
How amazing is it that you can control how you feel. Instead of looking externally for a remedy for anxiety, sleep or what feels like poor circulation (cold hands) try this breath for two weeks and you will be so inspired by the changes you won’t stop.
Comentários