Taking time for self-care–things that make you feel relaxed, restored and renewed (whatever that might be)–goes a long way to giving your body rest and helping it operate normally. When you’re stressed, your body releases chemicals that interrupt all kinds of positive, natural processes in your body. If you don’t know what makes you feel good, try stuff out.
This month, I want to introduce you to an easy technique that will help you relax and calm down. It’s not hard to learn, and the impact is pretty impressive: this particular breathing technique, when mastered, has helped people calm themselves out of anxiety attacks and taken themselves down from the overstimulation preceding heart attacks. It is a way to control your body and it’s stimulation. You are effectively learning how to slow your body (and mind) down when it is getting overstimulated. But for those of us without those problems–it’s also a wonderful way to relax your body and reduce the stress load (which creates a number of problematic stress-response chemicals in our system).
“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Andrew Weil, M.D.
I first learned about these techniques during my health coach training as part of a much larger lecture by Dr. Andrew Weil. I found this great, to-the-point video teaching the more commonly used technique. There are others. Please be sure not to do these while driving or operating machinery. It’s possible that you’ll feel a bit light-headed the first few times that you do it. Below the video are the written instructions on the technique from Dr. Weil’s website.
From: http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue 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.
- 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 ofeight.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.