4-7-8 Relax Breathing

4-7-8 Relax Breathing

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Página modificada em: 28 de abril de 2019

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The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. It’s based on an ancient yogic technique called pranayama, which helps practitioners gain control over their breathing.

The technique can achieve the following:

• reduce anxiety

• help you to get sleep

• managing cravings

• controlling or reducing anger responses

How to do it:

Before starting the breathing pattern, adopt a comfortable sitting or lying position

• empty the lungs of air, breathe in quietly through the nose for 4 seconds

• hold the breath for a count of 7 seconds

• exhale through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds

• repeat the cycle up to 4 times

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. He also suggests that people avoid doing more than four breath cycles in a row until they have more practice with the technique.

A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.

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