Sometimes the best solutions are the simplest. In searching for ways to alleviate the stress induced by our hectic, hyper-connected lifestyles, we often forget that one of the fastest, easiest and most effective solutions is always with us. For free. It’s called breathing. This vital human function, which we do an average of 17,000 – 30,000 times per day, is an age-old, clinically validated way to reduce stress, strengthen our immune system and simply relax.
Although the science is extremely solid on the benefits of deep conscious breathing, most of us take breathing for granted and do not harness the incredible benefits a regular breathing practice can provide.
A study published in the scientific journal Evidence-Based Complementary and Alternative Medicine (eCAM) investigated the effects of diaphragmatic breathing on athletes following an exhaustive endurance training session. These athletes were training for a 24-hour (yes, 24 hours!) bike race. Group 1 spent 60 minutes practicing diaphragmatic breathing and concentrating on their breath in a quiet place. Group 2 represented the control group and spent 60 minutes just sitting in a quiet place. Those athletes in Group 1 who practiced and concentrated on their breathing experienced lower levels of oxidative stress and lower levels of the stress hormone cortisol in comparison with the control group.
We’ll dive deeper into various breathing techniques and practices in future newsletters but for today I’d like to share with you a simple method popularized by Dr. Andrew Weil. Dr. Weil is a legendary medical doctor and healer who is a trailblazer in the field of integrative medicine. He has also written many best-selling books, including 8 Weeks to Optimum Health, Spontaneous Happiness and his most recent, a cookbook called True Food.
Dr. Weil’s breathing technique is called the 4-7-8 Breath, also known as the Relaxing Breath. It’s an instant stress reducer and should be a go-to option when life seems like it’s spiraling out of control. Here’s how to do it:
Sit in a comfortable chair with your back straight.
Exhale through your mouth, making a “whoosh” sound.
Inhale deeply through your nose to a mental count of 4 seconds.
Hold your breath for a count of 7 seconds.
Exhale slowly through your mouth for a count of 8 seconds, making a whoosh sound.
That’s one breath. Repeat this cycle three more times (4-second inhale, 7-second hold, 8-second exhale) for a total of four breaths.
That’s it! No special equipment needed and you can do this anywhere. Give this breathing technique a try the next time you need to downshift, calm down and/or get ready for sleep. For long-term benefits to your immune system and overall well-being, practice the 4-7-8 breath technique daily.