4-7-8 Breath Meditation for Stress Relief

The 4-7-8 breathing technique is a form of deep, slow breathing that triggers the nervous system to become relaxed, the heart to slow down and the mind to calm down. It is used in many clinics ranging from sleep clinics to COPD/Asthma clinics to counseling.

To use the 4-7-8 technique, focus on the following breath pattern:
• empty the lungs of air
• breathe quietly through the nose for 4 seconds
• hold the breath to the count of 7 seconds
• exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound for 8 seconds
• repeat the cycle four times, twice a day

This technique has been proven through research to help:
• Decrease fatigue
• Reduce anxiety
• Reduce asthma symptoms
• Better stress management
• Reduce hypertension
• Reduce aggressive behavior in adolescent males
• Improve migraine symptoms

There are two apps that can help employ this technique. For apple users, the app is called Breathe. For everyone, google play has Prana Breath: Calm and Meditate

Happy Breathing!

Source: Sullivan Acupuncture's Introduces A Tried and True Technique for Stress-Relief
Sullivan Acupuncture | 495 N Rt 21, Ste 104, Gurnee, IL 60031 | sullivanaccupuncture.com