There are a few breathing practices I use with my clients that I call Break the Glass in Case of Emergency techniques,
And 4-7-8 breathing is one of them.
In my opinion,
It's the most powerful,
Effective and fast-acting technique available,
Especially if you're feeling anxious,
Panicky or stressed.
I would recommend trying this practice on your own,
In a quiet room.
Switch your phone to silent and make sure you won't be disturbed.
Take a few minutes out of your busy day,
Just for yourself.
You can just count the breaths slowly in your head.
Try to practice at least twice a day,
But you can use this technique as often as you want,
It's just deep breathing,
After all,
So it can't do you any harm.
I would recommend that when you're learning this technique,
Only do it for four cycles in a row in the beginning.
After you get used to it,
You can work up to eight cycles in a row,
Throughout the day.
Sit on a comfortable,
Straight back chair.
Start by adjusting your posture.
Gently roll your shoulders back and lengthen your spine,
So you're sitting in an upright but relaxed posture,
And make sure your feet are flat and grounded on the floor.
You can close your eyes or leave them open if you prefer.
First,
Exhale completely through your mouth,
Trying to get every molecule of air out of your lungs.
Close your mouth and inhale deeply through your nose,
For a count of one,
Two,
Three,
Four.
Now hold your breath,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale through your mouth,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale deeply,
One,
Two,
Three,
Four.
Now hold,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
That completes four cycles,
So let your breath return to normal.
And take a moment to mindfully notice how you're feeling,
Especially in your body.
You may be feeling calmer,
More relaxed,
More at ease.
You might feel a bit heavy or a sense of release in your muscles.
If you feel any of those things,
Even subtly,
Take a few seconds to savor the feelings and let them soak into your body.
Remember that,
Like any new technique,
This might feel a bit weird,
Clunky or challenging at first.
Try not to get discouraged.
Remember that practice makes perfect.
Just give it a go for at least a few days.
Sometimes people can find the hold and long out breath a bit tricky at first.
So a pro tip for that is to take a really big,
Deep,
Full in breath.
Completely fill your lungs with air,
Which will make the hold and out breath much easier.
If after a few days you're still struggling,
Just switch to my box breathing or compassionate breathing practices.
Or just plain old deep breathing instead.
As long as you breathe in through your nose,
Out through your mouth,
And your belly is rising and falling with each breath,
It should definitely help.
Thanks for listening,
And wishing you a wonderful day.
