During times of anger, frustration or fear, your breath can become rapid, shallow or even irregular. This leads to a buildup of carbon dioxide in the body, producing symptoms such as lightheadedness, irritability, inability to concentrate, fatigue or even panic attacks. Basic breathing activity that promotes control over the breath cycle can help you relax and let go of stress. To derive the most benefit, practice the 4-7-8 breathing exercises at least twice each day. Think of a place and time where you can easily incorporate this practice into your day. Write it in your daily planner for the first few weeks until it becomes a habit.
Basic
Sit quietly with good posture. Close the eyes and observe the breath. Allow your mind to focus only on your breathing. Breath quietly in and out of the nose for three to four cycles. Exhale softly then inhale through the nose for a count of four. Hold your breath for a count of seven. Exhale in a slow and controlled fashion for a count of eight. Use the abdominal muscles to press in gently toward the spine, helping to move air out of the lungs. Repeat this 4-7-8 cycle three more times. Eventually, work up to eight cycles. You don't have to count in seconds; the ratio provides the benefit. If you feel dizzy or lightheaded, discontinue the exercise.
Variation
Dr. Andrew Weil promotes the second variation. Place the tongue in the ridge located on the roof of the mouth and swoosh air out of the mouth during the eight-count exhale. Yoga philosophy states that the tongue is the beginning of the body's energy circuit and the ridge of the mouth is the end. By placing the tongue to the roof of the mouth, the energy pathway is complete and continuous.
Alternate Nostrils
Close the right nostril and inhale through the left nostril for a count of four. Hold the breath for a count of seven. Release the right nostril while closing the left nostril and exhale for a count of eight. Keeping the right nostril open, inhale for a count of four. Hold the breath for a count of seven. Release the left nostril while closing the right and exhale for a count of eight. Conduct three more cycles.
