happening, as our fears about the future compound our distress.
What do people say when they’re stressed? “I’ve got to come up for air.” “Let me catch my breath.” “I feel like I’m hyperventilating!” What do these common expressions point to? To the idea that when we’re feeling any sort of negative emotion, we know instinctively that the answer is simple: breathe.
Like most people, I thought I knew how to breathe! Isn’t it the first thing we do when we come into this world and the last thing we do as we depart? Turns out there’s more to breathing than just taking in some air. The theory behind breath work is that breathing is the only thing we can do either 100% consciously or 100% unconsciously. It is run by two different sets of nerves and muscles – the sympathetic nervous system and the parasympathetic nervous system.
The sympathetic nervous system revs us up. It gets us prepared for emergencies - for fight or flight. The parasympathetic nervous system does the opposite. Conscious breathing offers the only chance to get at and influence the involuntary (parasympathetic) nervous system.
I’ve taught pranayama (the ancient yogic practice of focusing on breath) in classes, retreats and workshops for many years.
The 4-7-8 breath is one very simple technique: breathing quietly in through the nose to the count of four, holding that breathe to the count of seven and forcefully blowing the air out through the mouth to the count of eight. Repeat for a minimum of four breath cycles at least twice a day to start and work your way up to eight breath cycles as you get more comfortable. It slows the heart rate, lowers blood pressure, improves digestion, and is the most effective anti-anxiety, anti-stress measure I’ve ever found.
Let’s try it together
Play the Video Below.