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Carving out time for mindfulness often feels like an indulgence, but it’s necessary. And unlike everything else on your to-do list, there are simple ways to pause and reset—like the 4-7-8 breathing technique. A controlled breathing pattern intended to help the mind and body relax, the 4-7-8 technique has helped many transition from a stressful storm into a more focused, present self.
“Breath work is an active meditation that helps reframe the nervous system’s response to trauma and triggers,” says Jasmine Marie, founder and CEO of Black Girls Breathing. “Decreasing anxiety and stress and regulating the nervous system’s response to anxiety and stress are some of the many benefits experienced by those who incorporate the practice into their daily and weekly routines.”
The benefits of deep breathing are plentiful. Research has found that slow, conscious breathing exercises, like the 4-7-8 technique, are linked to mental function, in that they can enhance emotional control and psychological well-being.
So what is 4-7-8 breathing?
The 4-7-8 breathing method, also referred to as “relaxing breath,” is based on principles of pranayama, the ancient yogic ritual of directing energy through control of the breath. While breathing techniques of this nature have been developed over centuries, the technique known as 4-7-8 breathing specifically is credited to American doctor Andrew Weil, who had a particular focus on alternative medicine. The simple technique involves breathing in for four seconds, holding the breath for seven seconds, and then breathing out for eight seconds.
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