4-7-8 Breathing
Leigh Ewin is a certified breathwork coach trained in various breathwork techniques including the Wim Hof Method, Oxygen Advantage, Breathology, and freediving. He has spent years exploring breathwork techniques to aid in anxiety, pain, stress relief and sports and athletic performance enhancement. He also leads cold exposure retreats where attendees dive under the ice.
Overview
This challenge is designed to have you “check in” with yourself throughout the day, especially when your feelings or emotions are variable - and use the 4-7-8 breathing technique to regulate your body and mind.
Foundations
The Relaxing Breath technique, developed by Dr. Andrew Weil, is based on the vishama-vritti technique of the pranayama which utilizes uneven breathing patterns (for example 4–7–8). The figures refer to the ratio of inhalation, retaining the breath and exhalation as counted in the mind.
When treating his patients, Dr. Weil noticed that this breathing pattern effectively calms the nervous system and facilitates falling asleep. This breathing technique may also alleviate stress and remove carbon dioxide from the body.
This is a very profound technique for calming the nervous system because the pause is actually triggering the release of oxygen within the bloodstream due to rising CO2 levels and then we implement a long, slow and smooth exhale which stimulates the vagus nerve and lowers the heart rate as a result.
Instructions
The technique itself is rather easy, you need only to inhale via the mouth (unless you are an established nasal breather or have studied such practices prior) wrapping the lips around the inhale like sipping in through a straw, then gently transitioning into a “pause” - this is not a “hold”, which means we are not physically holding onto anything, it is merely a pause in between the inhale and exhale - this lasts seven seconds before turning that into a long, slow and deliberate exhale - again exhaling through the lips as if blowing a straw this time for a count of eight.
It is an adaptation of the yogic pranayama method, which doubles the length of the exhale vs the inhale - usually a 1 - 2 count.
Follow these steps:
- Breathe out through the mouth, making a hissing sound
- Close your mouth and breathe in through the nose whilst counting to four in your mind
- Hold your breath and count to seven
- Completely exhale, making a hissing sound whilst counting to eight in your mind
- Repeat the breathing cycle at least three times (and as many times as you wish)
- Complete the exercise at least twice per day
Conclusion
The idea is to eventually lean in on this method to regulate yourself with a desired mood or state before things move towards a less desirable direction. It is perfect also before going to bed as the softness and slowness of the technique allow for a very calming transition into sleep.
This is a simple yet effective tool to have in the pocket for a stressful and jam-packed day.