Mindful Breathing

Posted on April 13, 2023 by ianc

This is one of the first and most basic Mindfulness exercises I learnt, Mindful breathing is a great tool to have in your self care armoury.

This technique is very easy, takes hardly any time, and can be done anywhere in five steps. Although you can do the exercise in any position, it’s recommended to sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of skin just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.” This is followed by the five-step procedure listed below:

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

The most important part of this process is holding your breath for eight seconds. This is because keeping the breath in will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces a relaxing effect in the body.

Mindfulness is a powerful practice that can help you manage stress, reduce anxiety, and improve your overall well-being. One of the most basic mindfulness exercises is known as the 4-7-8 breathing technique. This simple exercise takes only a few minutes to complete and can be done anywhere. In this blog post, we’ll explore the benefits of the 4-7-8 breathing technique and how to do it properly.

What is the 4-7-8 Breathing Technique?

The 4-7-8 breathing technique is a simple but effective breathing exercise that helps to calm the mind and body. It is a form of deep breathing that involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. The technique is believed to help regulate the autonomic nervous system, which is responsible for controlling our body’s involuntary functions, such as heart rate, digestion, and respiration.

Benefits of the 4-7-8 Breathing Technique

The benefits of the 4-7-8 breathing technique are numerous. By practicing this exercise regularly, you may experience:

Reduced anxiety: The 4-7-8 breathing technique can help reduce anxiety by slowing down the heart rate and calming the mind.
Improved sleep: By promoting relaxation, the 4-7-8 breathing technique may help improve the quality of your sleep.
Lowered blood pressure: The deep breathing involved in the 4-7-8 technique can help lower blood pressure, which may be beneficial for those with hypertension.
Reduced stress: The 4-7-8 breathing technique can help reduce stress by calming the mind and body.
Increased focus: By focusing on your breath during the exercise, you may improve your ability to concentrate and stay focused.

How to Do the 4-7-8 Breathing Technique

The 4-7-8 breathing technique is easy to do and can be done anywhere. Here’s how to do it:

Find a comfortable seated position and sit with your back straight. Place the tip of your tongue against the ridge of skin just behind your upper front teeth and keep it there through the entire exercise.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Tips for Getting the Most Out of the 4-7-8 Breathing Technique

Practice regularly: Like any mindfulness technique, the 4-7-8 breathing technique requires regular practice to be effective. Try to practice the exercise at least once a day, preferably at the same time each day.
Find a quiet space: If possible, find a quiet space where you won’t be interrupted during the exercise. This can help you focus on your breath and get the most out of the technique.
Use a timer: To help you keep track of the counts, use a timer or stopwatch. This can help you stay focused on your breath without worrying about the time.
Don’t force it: If you feel uncomfortable or dizzy while doing the 4-7-8 breathing technique, stop and try again later. It’s important to listen to your body and not push yourself too hard.

In Conclusion

The 4-7-8 breathing technique is a simple yet powerful mindfulness exercise that can help you reduce stress, improve sleep, and increase focus. By practicing this exercise regularly, you may experience a

range of benefits for your physical and mental health. The key to getting the most out of the 4-7-8 breathing technique is to practice it regularly and to listen to your body.

In addition to the benefits listed above, the 4-7-8 mindful breathing technique may also help improve your immune system, promote relaxation, and reduce the symptoms of asthma. As you continue to practice this technique, you may find that you are able to manage your stress more effectively and feel more calm and centred throughout the day.

One of the great things about the 4-7-8 breathing technique is that it can be done anywhere and at any time. Whether you’re at home, at work, or out and about, you can take a few minutes to practice this exercise and reap the benefits. By incorporating the 4-7-8 breathing technique into your daily routine, you may find that you are able to live a happier, healthier, and more mindful life.

In conclusion, the 4-7-8 mindful breathing technique is a simple and effective way to promote relaxation, reduce stress, and improve your overall well-being. By taking just a few minutes each day to practice this exercise, you may experience a wide range of benefits for your physical and mental health. So why not give it a try? Find a quiet space, sit with your back straight, and take a few deep breaths. Your mind and body will thank you for it.