Twitter
Advertisement

Exhale your stress away

We asked experts to give their opinion on the 4-7-8 breathing technique

Latest News
article-main
FacebookTwitterWhatsappLinkedin

Unable to deal with the build up of stress in your daily life? Are you having trouble falling asleep at night? Perhaps, you could give Dr Andrew Weil’s 4-7-8 breathing exercise a shot. And the best part is, you can do it anywhere and anytime you please and feel relieved. Read on to know more about this technique...

Case in point
Susan Dequadros, 28, a media professional, has been an insomniac ever since she can remember. Blame it on boarding days, when lights out never meant ‘go get that beauty sleep’. “Being an insomniac, I ensure not wasting my time looking at the ceiling. Instead I read articles, and on one such sleepless night, I came across an article, on an international site I totally trust, about the 4-7-8 technique,” recalls Susan. “After doing lots of research online, I decided to try it. No second thoughts whatsoever;  impulsive me. The first time I did, it made no difference. But I think I got it right the third time (probably tried it right). I slept like a baby, literally. And, I swear by the technique,” she adds. 

For those who find breathing exercises intimidating, Susan says, “The technique isn’t difficult; it’s all about getting the numbers (seconds mentioned) right. It’s just another breathing technique not many people know of. I’ve suggested it to a couple of friends. The ones who have tried it have only praised it. Others are too sceptical to try.  It’s got this mild sedative-like effect, and I’ve only benefited from it. To each his own, I’d say.”

The 4-7-8 Breathing technique
Dr Andrew Weil is an American medical doctor, teacher and best-selling author on holistic health. His 4-7-8 breathing technique is a tool that is available anytime at one’s disposal. You can use it whenever anything upsetting occurs or if you feel internal tension or to help you fall asleep or to deal with food cravings and is great for mild to moderate anxiety. Here’s how to do it:

- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.  

Expert speak
Consultant ENT surgeon (obstructive sleep apnoea, endoscopic surgeon), Cumballa Hill Hospital and Bombay Hospital, Dr Anamika Rathore says, “I haven’t used Dr Weil’s 4-7-8 exercise personally, but they could be useful in reducing stress and anxiety, thereby, calming the mind and inducing sleep. The duration of exercise with prolonged exhalation might relieve stress and impulsive reaction. Regular usage of this exercise might benefit by reducing BP and stress related diseases. This can be advised by professionals and the results seem promising.”

Though Dr Rathore hasn’t used it for any of her patients but she says that she can suggest it to a few, who have difficulty in falling asleep or are overtly anxious. Also, it could be used for type A personalities and to control anger. It can be generally used by anyone. There seem to be no side effects as breathing can be controlled voluntarily but initially it shouldn’t exceed four times in a day as per the instructions.

Holistic health guru Mickey Mehta practices a different, modified and an advanced version of this breathing technique but he opines that the 4-7-8 technique is a good one. “This breathing exercise works as a psychological and emotional stress buster especially for those running around the chase maze. Through this technique, erratic breathing can be corrected as it brings a rhythm to the process of breathing. It’s a very good technique as it eases tension and the nervous system is soothed. Also, it’s helpful to induce a deep slumber very easily for those unable to sleep due to stress. This technique is beneficial and can be practised by anybody. However, it would be advisable for individuals with high blood pressure to with a doctor before embarking on this.”

Find your daily dose of news & explainers in your WhatsApp. Stay updated, Stay informed-  Follow DNA on WhatsApp.
Advertisement

Live tv

Advertisement
Advertisement