How often have you experienced episodes of stress and anxiety just overcome your body on a daily basis?
When you read through ancient scriptures, you find that until recently, man had always dedicated time everyday to practice activities to help reduce stress consciously.
Pranayama is one such a traditional yogic technique that helps practitioners achieve control over their breathing. It is said that by just breathing right, you can change the temperature between both your hands within seconds. Imagine the kind of impact breathing has on your body.
It is generally accepted that slowing down and taking a deep breath has therapeutic value, since focusing on your breath physically can trigger a chain of events int he body to reduce the stress hormone.
Tummo meditation for some other newsletter, for now, let’s discuss a simple breathing technique you can do in even a traffic jam to help you reduce stress.
While breathing methods might be beneficial, it's also vital to pay attention to the tempo at which you breathe in order to get the most stress-relieving advantages.
The 4-7-8 breathing method can be used to help you relax in this situation. This breathing technique is specifically designed to help individuals relax or fall asleep. Some supporters say that the procedure allows people to fall asleep even in less than a minute.
Dr. Andrew Weil, an integrative medicine expert, devised the 4-7-8 breathing technique as a breathing rhythm.
He, in fact, refers to this technique as a "natural tranquillizer for the nervous system".
How is this done?
Simple.
Breathing in for 4 seconds, holding the breath for 7 seconds, then releasing the breath for 8 seconds is the 4-7-8 breathing method.
Adopt a comfortable sitting position, sitting up straight on a chair, before beginning the breathing rhythm.
Then press the tip of your tongue on the top of your mouth.
Maintain this position during the whole breathing procedure.
Then, slowly inhale softly via your nose to a count of four.
Hold your breath for seven counts.
Then, exhale from your mouth till the count of 8, generating a faint audible sound.
Repeat, for a total of four breathing exercises, repeat the 4-7-8 cycle three times more.
To experience the advantages early, Dr. Weil suggests employing the procedure at least twice a day. He further advises individuals not to undertake more than four breath cycles in a row until they've gotten more comfortable with the method.
The 4-7-8 breathing pattern, as well as other breathing methods, may have a variety of health advantages, including helping people sleep better at night and reducing stress.
While this technique can calm and relax you immediately, perhaps immediately, the benefits are gradual. As a result, continue to practise the method on a regular basis to become a more relaxed version of yourself.
What does science say?
Because it facilitates relaxation, rhythmic breathing has long been a feature of many meditation and yoga practises. Deep breathing methods appear to have a good effect on a person's anxiety and stress levels, according to new studies.
A study paper published in the Health Science Journal in 2011 identified some of the possible health advantages of deep breathing methods, including lower stress and hypertension, as well as improved stress management, especially for diaphragmatic deep breathing.
Another study indicated that practising a slow breathing style of pranayam for six weeks helps cognition, anxiety, and overall health, as well as increasing parasympathetic functioning.
Trust this motivates you to start breathing,