Amazing Stress Management Technique
It 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. This technique 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 a 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.
Benefits of Meditative Breathing
1. It helps to cure insomnia.
2. Positive energy circulates in your body.
3. The oxygen supply throughout the body is increased thus making one feel calm and peaceful.
4. It calms your mind.
5. It improves blood circulation.
6. Keep away the heart-related problems.
7. Provide relaxation to body and mind.
8. It improves your concentration.
1. Do not do more than 4 rounds at a time.
2. Sit with your back straight.
3. Make sure that you practice Meditative Breathing 4–5 hours after having your food.
“Practice Meditative Breath: Download today app 7pranayama from App store or Play store”
How to Start Practice Meditative Breathing
1. Sit in a comfortable pose. We advise you to sit with your backbone straight and make sure you fill breath in lungs.
2. In Meditative breathing, inhalation is done through both nostrils and exhalation is done through the mouth.
3. Choose a level of exercise, you can easily keep up with and breathe comfortably.
Set your value for Inhale, Exhale, and Hold.
Default ratio of Inhale, Hold and Exhale is 4:7:8 and is not to be changed. This ratio of 4:7:8 is mentioned in most classic yoga texts.
4. Close Your Eyes.
How Does It Work?
Press ‘Start’ to begin:
1. In the beginning exhale completely through the mouth, making a ‘whoosh’ sound.
2. Now close your mouth and inhale quietly through both nostrils for a count of 4.
3. Then hold your breath for a count of 7.
4. Now exhale completely through the mouth, making the ‘whoosh’ sound for a count of 8.
5. This completes one round. Now inhale once again and repeat the steps for a total of 4 rounds.
6. Use full seconds while inhaling and exhaling smoothly.