Dr. Weil guarantees that the 4-7-8-breathing technique is the absolute best anti-anxiety technique he has tried so far.
It is a straightforward strategy that is said to adequately stop inward choppiness in its tracks, as it makes internal harmony very quickly, and mitigates the body’s inflammatory response to stress hormones.
These days and the modern lifestyle we live, have put our body in a consistent condition of battle-or-flight, which causes anxiety attacks, panic attacks, increased levels of stress hormones, shallow breathing, and elevated blood pressure.
But however, this technique created by India’s yogis rapidly loosens up the brain and treats every one of these side effects. Here is a step by step guide on how to preform it:
- Sit down in a comfortable position, put the tip of your tongue on the ridge of your gums, right under your front teeth.
- Try to expand your diaphragm and gently inhale through your nose while you count to 4.
- Then hold your breath in until you count to 7.
- Then open your mouth a little bit and exhale, while counting to 8, and also drawing the diaphragm in.
- Repeat these steps for 4 times.
Dr. Andrew Weil also claims that this technique gives instant impacts and effects, however its genuine power accompanies normal, every day use, no less than twice on daily basis, for about 60 days. After a while, you will start breathing more deeply without giving it any extra thought, and you will be amazed by the positive outcomes.
The concept of this well known 4-7-8 breathing technique can also be compared to some other practices, like these below:
- Alternate nostril breathing, in which you breathe out and in from one nostril at a time, while you are holding your other nostril closed.
- Guided imagery, which includes remembering and focusing on a happy and pleasant memory from the past, in order to make your mind free of worries, while you breathe.
- Visualization, which includes focusing the mind on the pattern and path of natural breathing.
- Mindfulness meditation, this technique guides your attention to the present moment, as it stimulates focused breathing.