Did you know that one of the best things you can do when you’re feeling stressed is to focus on your breathing?
I’ve got a great technique for you to try that works almost INSTANTLY to help calm you and get you out of that stressed state.
It works because it helps trigger something in your body called the parasympathetic nervous system, which is part of the system that controls things like your heart rate and blood pressure. It’s pretty amazing!
While you’re learning this, it’s important to sit up tall. That’s because it makes it easier to breathe in a full breath. Once you’ve mastered it, you can do it standing up, lying down, or whatever position makes you happy.
The first thing you want to do is gently place the tip of your tongue on the roof of your mouth, just behind your front teeth.
Next, breathe out all the air you can through your mouth, making a “whooshing” sound.
Then, you’re going to close your mouth and breathe in quietly through your nose for 4 counts.
After that, you hold your breath for 7 counts, then you breathe out again through your mouth making that same “whooshing” sound, for a count of 8.
That’s one cycle, and the goal is to do this 4 times through! So it doesn’t take very long at all.
That 4-7-8 count is a big part of this exercise, because that’s what stimulates your body’s relaxation response.
Here’s how you can remember it … Basically, you want to make sure your exhale lasts twice as long as your inhale.
This can take some practice. So can holding your breath for 7 counts. But the more you do it, the easier it gets … especially once you start to feel the effects!
Of course, if you feel like you simply can’t hold your breath any longer, you can breathe normally. You can build up to the 7 count over time.
Try it now!
1. BREATHE OUT through your mouth. Make sure you make a whooshing sound! Close your mouth.
2. BREATHE in through your nose … Hold up your fingers to count down to 4.
3. HOLD YOUR BREATH …. Again, use your fingers to count 7.
4. OPEN MOUTH AND BREATHE OUT for 8 counts, making a whooshing sound.
That was one complete round.
Now, if we were doing a full session, you would continue that for a total of four rounds, or three more times.
Getting used to doing breathing techniques can take a surprising amount of practice, and at first it can make you feel a little dizzy, especially if you’re not used to taking in big breaths.
But there is a really BIG payoff since it works with your body to help you calm down and relax!
I have even more breathing techniques like that in my latest ebook, which is called UNPLUG.
You can get your copy for free when you join the SimplyFit Club!
In it, I go over some other breathing patterns you can do to retrain your body to take deep breaths as well as how to breathe to boost your energy.
I hope this helps you have a relaxing and stress-free day!