4-7-8 your path to stress relief!
It was March of 2010, and Josh and I had just purchased our second home–five acres in the quiet woods of Cornish.
I was moving a piece of furniture downstairs on the first day in our new home, when I slipped on the steps and thunked the back of my head all the way down. I crumpled into a ball at the bottom of the stairs and sank into tears. There was blood all over my head and hands. Josh came rushing down in a panic, lifted me up, and rushed me to the emergency room.
I remember sitting in the car when I started to feel woozy in my stomach; my head was pulsing and dizzy, my vision going black. I knew I was going to pass out. Josh begged me to stay with him, and the only thing I could do was breathe.
I slipped into that familiar Ujjai breath–the long slow aspirant breath technique. I focused on the inhale, held my breath for a bit, and then took a long slow exhale. I just repeated that over and over until we arrived at the emergency room.
I did not pass out. I did have a bad concussion.
I spent the next 6 weeks in bed. I was unable to unpack, I needed help getting the girls to and from school and basic household chores. It took me about six more months to fully recover. Thankfully I had the loving support of Josh, and my family. I continued to use those breathing techniques to get me through that long healing process. That experience has been a lesson to me for how focused breathing can help in times of stress and pain.
Techniques
Breathing is a process of taking air into the lungs and sending it back out into the world. The ancient yogis of India understood that breathing techniques were essential to one's physical and spiritual health and wellbeing.
All breathing techniques are called Pranayama–control of your vital energy. Ujjayi breath is a simple technique that engages a slight constriction of the glottis muscle at the back of the throat while breathing. It is sometimes called Ocean Wave Breath as it creates a sound reminiscent of the Ocean. The way I like to teach it is to tell my students to open the mouth and breathe out like you want to fog up a mirror or clean your glasses. That action creates the constriction of the glottis muscle in the throat. Keep that action, then close your mouth and breath in and out through your nose. You should hear a slight aspirant sound in your breath. Ujjayi breath lengthens your inhalation and your exhalation, and the sound helps you to focus your mind on the breath.
Ujjayi breath is the base of many other breathing techniques. Another of my favorite techniques is 4-8 breath, sometimes also called 4-7-8 breath. You use the same Ujjayi breath technique, but this time you breathe in for the count of 4, hold the breath for the count of 7, then exhale for the count of 8. You can repeat this pattern for at least three cycles.
Benefits
Regular practice of slow deep breathing has a host of benefits. WebMD lists the following benefits:
Reduced anxiety
Lower blood pressure
Improved sleep
Less pain
Improved concentration
Use Ujjayi and 4-7-8 breath anytime you feel stressed—for example, before reacting to an upsetting situation, and when you need a little help falling asleep. Repeated daily practice amplifies the benefits and makes you more likely to remember to use these techniques when you need them most. I personally practice pranayama every single day, even if I do not practice asana. I also try to include at least one pranayama practice in all of my yoga classes so you can fully immerse in those benefits.
And here are a few quotes to inspire your breathing…
Breathe deeply, until sweet air extinguishes the burn of fear in your lungs and every breath is a beautiful refusal to become anything less than infinite. – D. Antoinette Foy
Learn how to exhale, the inhale will take care of itself. – Carla Melucci Ardito
What can we do but keep on breathing in and out, modest and willing, and in our places? – Mary Oliver
Breathe in deeply to bring your mind home to your body. – Thich Nhat Hanh
Whenever I feel blue, I start breathing again. – L. Frank Baum
