The Simple 4-7-8 Breathing Technique
Updated: Feb 8, 2022
Welcome to the second part of our breathing series!
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Mindfulness is a type of meditation in which you focus on being in the moment whilst becoming intensely aware of what you're sensing and feeling, Mindfulness can help to relax the body and mind as well as help to reduce stress. Today we'll be looking at a simple breathing technique that promotes mindful breathing.
Breathing in a mindful way can help to regulate important functions including your heart rate and blood pressure. The 4-7-8 breathing technique that we will be looking at in this article has been shown to have positive effects for managing stress and promoting relaxation.
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Let's dive into the article!
What is 4-7-8 Breathing?
The 4-7-8 breathing is a technique for rhythmic breathing that promotes relaxation. The 4-7-8 breathing technique is believed to be able to help with the following:
How to do 4-7-8 Breathing?
Get comfortable in a sitting position.
Place the tip of your tongue on the tissue right behind the top front teeth. Focus on the following breathing pattern:
Breathe out through your mouth. Empty your lungs
Use your nose to breathe in for 4 seconds
Hold your breath for 7 seconds
Breathe out through your mouth for 8 seconds
Repeat this 4 times
Benefits of Deep Breathing
Evidence suggests that deep breathing techniques can have a positive impact on a person’s anxiety and stress levels.
A research study conducted in 2011 review showed some of the potential health benefits of deep breathing techniques, in particular, deep breathing from the diaphragm yielded these possible benefits:
Reduced symptoms of asthma
Better stress management
Improved migraine symptoms
Studies suggest that six weeks of focused practice on mindful breathing, may have a positive effect on a person’s perceived levels of stress, and also improve cognition and anxiety.
Health Wise Chinese Medicine Clinic
We can try to manage conditions ourselves, however, sometimes you may want to seek professional help for the best results. At HealthWise, our professional team of practitioners will work together with you to create a custom solution to suit your condition and your body's needs. Come and see us today!
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