How to do 4-7-8 meditative breathing techniques and what are their benefits?
Meditative Breathing is also known as 4-7-8 Breathing.
This is one of the most primitive and common techniques practiced by people all around the world. 4-7-8 meditative breathing techniques helps to relax, calm down your tensed muscles and wash out the stress in your mind and body to help you sleep well.
The word meditation doesn’t appeal to many. But in its true essence, meditation is another name for corrective breathing which relaxes the mind-body-soul and induces restful sleep.
Do not do more than four breaths of this exercise at a time for the first month of practice. Although you can do the exercise in any position, while learning this exercise it’s recommended to sit with your back straight. Holding the breath will allow oxygen to fill in your lungs and then circulate throughout the body, thus the most important part of this process is holding of breath for 8 seconds. due to this that produces a relaxing effect on the body. It can also be used to help in dealing with the cravings and to control anger. It can also improve digestion and stop the ‘fight or flight’ response in the body, lowering stress levels.
The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important. By drawing out you inhale over 4 counts, you are making yourself slowly and consciously take in more oxygen. Then by holding your breath for 7 counts, you allow as much of that oxygen to saturate into your bloodstream as possible, energizing and cleansing all your tissues, organs and cells. Finally, by exhaling for 8 counts, you make sure that you have expelled as much carbon dioxide as possible from your lungs.
The 4-7-8 breathing technique basically turns the shallow oxygen-poor breathing you normally do when you are stressed out upside down. This has some profound effects on your body and your mind.
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How to do 4-7-8 Meditative Breathing
- Sit comfortably with your back straight and your feet flat on the ground.
- Place the tip of your tongue against the roof of your mouth just behind your front teeth.
- Take a deep breath in through your nose for 4 seconds, filling your lungs completely.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds, making a whooshing sound as you breathe out.
- Repeat steps 3-5 for 4-6 breath cycles.
Benefits of 4-7-8 meditative breathing technique
Here are some of the benefits of practicing the 4-7-8 meditative breathing technique:
- Reduces anxiety and stress: The technique can help calm your nervous system, reducing feelings of anxiety and stress.
- Promotes relaxation: Slow, meditative breathing can help you feel more relaxed and at ease.
- Improves sleep: The technique can help you fall asleep faster and improve the quality of your sleep.
- Lowers blood pressure: meditative breathing can help lower blood pressure and reduce the risk of heart disease.
- Improves focus and concentration: The technique can help improve focus and concentration by promoting relaxation and reducing anxiety.
Precautions 4-7-8 meditative breathing technique
- Do not do more than 4 rounds at a time.
- Sit with your back straight.
- Make sure that you practice Meditative Breathing 4–5 hours after having your food.
Conclusion
Overall, the 4-7-8 breathing technique can be a helpful breath ratio for reducing stress and anxiety, improving sleep quality, and promoting relaxation. However, it is important to note that meditative breathing techniques should not be used as a substitute for medical treatment, and individuals with certain medical conditions should consult with their healthcare provider before practicing deep breathing techniques
