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4-7-8 breath

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4-7-8 breath

Author: Selmin Erk

Instagram: @selminerk

The “4-7-8 Breath” proposed by Dr. Andrew Weil which facilitates the transition to sleep, reduces anxiety, balances the anger response. Before a meeting at work, you can calm down anytime, anywhere.

It is helpful to stand upright to facilitate the flow of the breath. Tip of your tongue (just behind your upper teeth) touch your palate. Here we go:

Stop calmly and take a deep breath and exhale.
Now count up to 4 in your mind while breathing through the nose.
Hold your breath for counting up to 7.
Give your breath (like blows) through mouths while counting to 8. If the environment is suitable, use your voice.
Thus, a breathing cycle ends. If you make 4 breaths in this way, you will complete one set.

If you find it difficult to hold your breath at first, you can speed up the exercise a little. Breathing becomes easier over time, twice as much as breathing. If you feel a little dizzy, take a break.

Try it everyday to get used to it. You can make 2 sets per day. (morning-evening) It will become a very useful tool in time.

  • Apply when you feel intense feelings, have difficulty, before reacting.
  • Apply when you feel tension.
  • Apply to fall asleep comfortably.

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