The 4-7-8 breathing technique is a simple, yet powerful way to relax your mind and body. Join our instructor, Carolyn, as she guides you through the 4-7-8 breathing technique
In this video, Carolyn is seated outdoors on a bright and sunny day, surrounded by the peaceful sounds of nature—an ideal setting to learn this calming practice.
How It Works: Inhale deeply through your nose for 4 seconds. Hold your breath gently for 7 seconds. Exhale slowly through your mouth for 8 seconds. This technique can help reduce stress, improve focus, and promote better sleep. All you need is a quiet space and a few minutes of your time to feel the difference. Watch the video now and let Carolyn guide you to a moment of serenity.
Breathe Life Into Your Health And Wellness Program
The benefits of yoga breathing are many.
It can help you decrease stress … get a better night’s sleep … increase mindfulness and concentration … help reduce high blood pressure … help improve lung function … and even help reduce cigarette cravings.
Decrease Stress and Regulate Emotions. Yoga breathing’s ability to relieve stress, aggression, and anxiety has been well documented. The improved mindfulness cultivated will have practical benefits such as better focus on job tasks or more effective study time for students. These breathing methods may even benefit our brain chemistry, improving stress levels.
Improved Sleep. Yoga breathing can help ease anxiety, helping folks sleep better. These exercises can help lessen stress … increase the sleep-promoting hormone melatonin … and calm the body’s nervous system.
Mindfulness and Concentration. Yoga breathing can help improve cognitive function. This includes helping elderly individuals with thinking and daily tasks.
Helps Reduce High Blood Pressure. Yoga breathing – with its practice of slow, deep breaths – can help lower blood pressure. It’s even been shown to help systolic blood pressure (the first number) by up to 10 points.
Lung capacity. Practicing pranayama can help improve lung function and increase respiratory muscle strength. Pranayama has the potential to help with various lung issues (like asthma) and may help in the recovery from pneumonia.
Quit smoking. Scientific evidence indicates that yoga breathing can assist people with the difficult goal of quitting smoking. Maybe it’s because yoga breathing helps to unify and elevate the body, mind, and will.
With all these benefits, let’s look into some specific exercises to add to your day and wellness program …
Work These Yoga Breathing Exercises Into Your Day …
4/7/8 Breathing: Relax Your Body And Reduce Anxiety And Stress
- Sit in a relaxed position and exhale through your mouth with an audible “Phew” sound
- Gently inhale for four counts
- Hold your breath for seven counts
- Breath out for an eight count
- Repeat this four times
Box Breathing: Slow Down Your Heart Rate And Improve Your Mood
- Get in a comfortable sitting position
- Inhale for a four count
- Hold your breath for a four count
- Exhale for a hour count
- Now wait on inhaling for a four count
- Start with four sets. As you progress with your breath control you can perform up to eight sets.
Breath Of Fire: Generate Natural Energy, Improve Brain Function And Concentration
- Sit in a comfortable position
- Breath in through the nose.
- Now exhale drawing your bellybutton in. Press your bellybutton inward toward your spine.
- Repeat for one minute when learning this technique. Slowly increase the amount of time (up to five minutes) that you perform the exercise, as you progress.
Create Breathing Room In Your Life For This Yoga Practice
Creating the space to work yoga breathing exercises into your routine is easy. Start by setting aside just 5- 10 minutes each day.
It might be helpful to choose the same time every day to help create a healthy new habit.
Want to start the day off with a calm, clear mindset? Do your yoga breathing exercise in the morning.
Want to energize yourself during the day? Do yoga breathing after lunch to re-focus yourself and get ready for the second half of your day.
Or maybe you want a way to relax after the day’s challenges. Then yoga breather before bedtime might be the perfect time for you.
But no matter when you practice these easy, yet truly beneficial breathing methods, they’re sure to give you a more centered, mindful, and relaxed daily experience.