Simple Way to De-Stress

Did you know that breathing properly is a superpower, as it can:

• Give you more natural energy than your next expresso

• Help you to think more clearly and be more creative

• Turn off your busy mind and find calm, even in the most stressful of situations

• Access meditative flow states in a matter of minutes (even if you have never

  meditated before).

• Increases your athletic endurance

• Help you to sleep better

• Can help you to feel blissfully happy

  
  

  Breathing is the only function in the body that happens completely automatically and is 100% under our control. The way we breathe significantly impacts our quality of life. Dr Andrew Weil celebratory doctor and world leader in integrative medicine says: “ If I had to limit my advice on healthier living to just one tip it would be to simply learn how to breathe correctly”.

  
  

  4-7-8 Breathing Exercise

  This exercise is very simple, takes almost no time, requires no equipment and can be done anywhere.

  
  

  This exercise is a natural tranquiliser for the nervous system. Unlike sedative drugs, which may be effective when you first take them but lose their power over time, this exercise is subtle when you first try it and gains in power with repetition and practice. Do it at least twice a day and you can try when you want to fall asleep. You cannot do it too frequently. Once you develop this breathing technique, it will become a useful tool that you will always have with you.

  
  

  Technique

  
  

  You can do the exercise in any position, sit with your back straight if sitting or you can do lying down.

• 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 whooshing sound.

• Close your mouth and inhale quietly through your nose to a mental count of four.

• Hold your breath for seven seconds.

• Exhale completely through your mouth, making a whooshing sound to a count of eight.

• This is one breath cycle.

• Now inhale again and repeat the cycle three more times for a total of four breaths.

  
  

  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.

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.With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

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.

Source: ANP- Association for Nutrition and Naturopathic Professionals