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Breathing Technique to Reduce Anxiety

The 4-7-8 breathing technique in simple and yet very effective, involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

This breathing technique helps to reduce anxiety or help you get to get to sleep.

What is 4-7-8 breathing?

Practicing the 4-7-8 breathing technique can help with reducing anxiety and aid infalling asleep.

Rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation.

Dr. Andrew Weil developed the 4-7-8 breathing technique, which he believes can help with the following:

- reducing anxiety

- helping a person get to sleep

- managing cravings

-controlling or reducing anger responses

This is learn at Redlands Counselling Service where I work with you to reduce your anxiety symptoms. You can book online for counselling appointment at Capalaba.

How to do it

Find a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.

To use the 4-7-8 technique, focus on the following breathing pattern:

1. Empty the lungs of air

2. Breathe in quietly through the nose for 4 seconds

4. Hold the breath for a count of 7 seconds

5. Exhale through the mouth, pursing the lips and making a "whoosh" sound, for 8 secondsrepeat 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.

The 4-7-8 technique works because when it comes to your nervous system, breathing is special. It's both an automatic reflex and a voluntary action — think about the way your breathing speeds up when you're scared and slows down when you're calm, all without your control. Stressful situations can trigger other automatic reflexes, such as an increase in heart rate and the release of stress hormones. But because breathing is part of that automatic system, consciously slowing your breathing can also slow down those other stress reactions.

If you would like more strategies to try for your anxiety. Contact Redlands Counselling Service on 1300 241 667 or email

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