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When we experience anxiety or stress simply by thinking about the event, dooming thoughts sets the system into stress mode and increases the heart and breathing rates, tense the muscles and rises adrenaline and cortisol levels to make us ready for any upcoming threat or danger.
Our body believes we are already in the battlefield.
The cool thing is that via control of the breath we can enter and communicate we’re okay.
So our lungs and heart can convince the brain things are calm or give us the sense to self-efficacy – the belief and feeling we’re are capable of handling this stressful situation, even when we are in the middle of it!
Stress is part of life and sometimes we cannot change the situation for the better.
We can become better at handling and coping WITH stress.
Learn this evidences based and ancient old breathing technique, towards an overall state of wellbeing, sense of self-agency and confidence in handling states of stress.
What do you get?
- How stress works
- Clarity questions when experiencing stress
-Guidelines and tips for the 4-7- 8 technique
-10 minute audio recording: a guided 4-7-8 technique for handling stress and anxiety
Will help you to...
reducing anxiety
enhance sleep pattern
manage cravings
controlling or reducing anger responses
promotes abdominal breathing
enhanced focus and concentration
energizing and uplifting mood
strengthen immune system
secretion of endorphins by the pituitary gland; “ the feel-good hormone”.
Low P. (2017). Overview of the autonomic nervous system.
merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system
Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/
How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone https://journals.sagepub.com/doi/abs/10.1177/0956797612470827
4 -7- 8 breath relaxation exercise. (2010).
https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf
Chandla, S. S. et al. (2013). Effect of short-term practice of pranayamic breathing exercises on cognition, anxiety, general well being and heart rate variability [Abstract].
https://www.ncbi.nlm.nih.gov/pubmed/24968492
Relaxation techniques: Breath control helps quell errant stress response. (2018).
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Varvogli, L., & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health.
https://pdfs.semanticscholar.org/75ca/f800c159ce1d28ec0dc45de8f867d3fade90.pdf
Weil, A. [Andrew Weil, M.D.]. (n.d.). Video: Breathing exercises: 4-7-8 breath [Video file].
https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
