Just Breathe...when you are feeling stressed, anxious, in pain or having trouble sleeping.
By focusing on your breath using the 4-7-8 breathing pattern developed by Dr. Weil you can shift yourself from a fight or flight (sympathetic) response to one of rest and restore (parasympathetic) response.
Scientific evidence shows that your heart rate and blood pressure decrease, pain and anxiety are soothed and you experience overall relaxation of mind and body. I love using this technique myself as well as teaching it to my patients. The best part is that you can use it anywhere, anytime.
How to 4-7-8 Breathe
To begin, exhale all the air in your lungs.
Touch your tongue to the roof of your mouth, placing it just behind your top teeth then:
Close your mouth and breathe in through your nose to a count of 4.
Hold your breath for a count of 7.
Exhale through your mouth for a count of 8 ( allow your breath to make sound).
Repeat the 4-7-8 cycle as often as needed.
This simple breathing technique is powerful enough to decrease your stress-induced hormone, cortisol. So next time you are feeling stressed take a moment and breath. So simple yet so powerful!
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