4-7-8 breathing
4 seconds: inhale slowly and deeply, down into your belly.
7 seconds: hold your breath.
8 seconds: exhale slowly and gently. Think of blowing bubbles through a wand. The most bubbles are created with a long, slow breath.
How it works. 4-7-8 breathing creates pressure in your lungs, which stimulates your vagus nerve in your core, which activates a relaxation response in your nervous system.
What it achieves. When we get flooded, 4-7-8 breathing immediately reduces our anger and anxiety. It restores high-level functioning in your brain. And it fights inflammation.
How many times? It depends. Two or three times should be enough. Stop if you feel light headed!
4-7-8 breathing is so easy and effective. It’s often the first thing I go over with clients in therapy.
See Christopher Bergland’s article for more details.
