BreatheHow can the ancient yogic practice of pranayama help regulate our nervous systems in troubled times? I'm always on the lookout for simple ways to help myself and others navigate the daily stresses of life that so often challenge us to work with anxiety, restlessness and insomnia. One of my favorites is the 4-7-8 breathing technique, which has been introduced by the integral medicine physician, Andrew Weil. How To Do It Before starting, find a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth. (You will leave your tongue there for the duration of the practice.) Then: empty the lungs of air breathe in quietly through the nose for 4 seconds hold the breath for a count of 7 seconds exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds repeat the cycle up to 4 times
Dr. Weil recommends using the technique at least twice a day, and also suggests that you avoid doing more than four breath cycles in a row until you have more practice with the technique. You may feel lightheaded after doing this for the first few times, so it's advisable to try it when sitting or lying down to prevent dizziness or falls. The total number of seconds that the pattern lasts for is less important than keeping the ratio. If you can't hold your breath for the allotted time, you can try a shorter pattern instead, such as: breathe in through the nose for 2 seconds hold the breath for a count of 3.5 seconds exhale through the mouth for 4 seconds
As long as you maintain the correct ratio, you may notice benefits after several days or weeks of doing 4-7-8 breathing consistently one to two times a day. According to some advocates of 4-7-8 breathing, the longer and more frequently a person uses the technique, the more effective it becomes. A 2011 review article in Health Science Journal identifies some of the potential health benefits of deep breathing techniques, particularly for deep breathing from the diaphragm. These possible benefits include: decreased fatigue reduced anxiety reduced symptoms of asthma in children and adolescents better stress management reduced hypertension reduced aggressive behavior in adolescent males improved migraine symptoms
Studies suggest that six weeks of practicing pranayamic breathing, or breathing that focuses on controlling the movement of the breath, may have a positive effect on person’s heart rate variability, which correlates with stress, and also improve cognition and anxiety. You can watch Dr. Weil demonstrate the technique on YouTube here: https://www.youtube.com/watch?v=p8fjYPC-k2k Happy breathing! Paula Sarvani
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