Breathing Techniques
4-7-8 Breathing Technique from Andrew Weil MD
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from 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.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.
Other Excellent Options for Breathing Exercises
When a particular energetic quality is desired, color may be used to enhance breathing exercises. For your convenience, I am including a short key describing this relationship.
COLOR & ENERGETICS KEY:
COLOR & ENERGETICS KEY:
- RED — force, quick energy and power
- ORANGE — physical vitality, flowing and sustaining energy
- YELLOW — mental balance, understanding, clarification
- GREEN — teaching, healing and balance, soothing of pain
- BLUE — cooling, calming, lifting above desire patterns into the spiritualized intellect
- PURPLE — transmuting, changing, calmness, joy, often with tinges of blue or gold
Skipping the instructions from Dr. Weil's technique above— in regards to exhaling through the mouth, making sounds, counting 4-7-8, etc.— makes it possible for these exercises to be done at any time. This way you can do them when you're in a hurry, feeling tired, or just simply waiting in line at the store. Remember to hold your breath for a comfortable period of a few seconds and make your exhale about twice as long as your inhale.
Try a few of the suggestions below and see how they work for you:
Drawing energy:
When tired or stressed, imagine you are drawing energy into the body through the breath.
Think of the quality you want more of and breathe it in. “Peace”. “Calmness”. Acceptance”. “Love”. It’s yours for the asking. Keep breathing it in until you feel that positive shift. You’re moving into that level of awareness inside of you where these qualities are ALREADY PRESENT.
Breathing color:
Imagine that the air you slowly breathe in is not air, but brilliant light. You can choose white light— or one of the colors— and ask for it to bring in its specific quality for your Highest Good.
Hold the breath for a few seconds and feel or see the white or colored light reaching the areas of your body-mind and bringing about a sense of well-being, balance, and clearing. Remember that feeling is more important than seeing.
Now slowly breathe out. You can imagine the air as stale or imagine your exhalation releasing stress or toxins from you. A useful affirmation is: “I’m easily letting go of what I don’t need.”
Moving into non-duality:
from the personal to the transpersonal or transcendent level: the heart energy center (chakra) lies in the center of the chest. This is the seat of compassion and unconditional love. You can rest one of your hands on this center if you like .
Imagine that a light is shining in this center. At first, it may seem small, like the flickering light of a candle, but as you give it your attention the light grows in intensity with each breath. The candle becomes like a light bulb.
Keep expanding your image (positive imagination is a tool to transcendence) till you are illuminated from within with a brilliant white light shining from the center of your chest. The light becomes brighter and brighter until it is like the sun. Keep breathing until you feel the joy or peace of this center awakening.
Focusing on the breath:
When you find yourself getting tense or stressed, take a moment to focus on your breath. Sit quietly, let your body relax, take a slow, deep breath, and feel the air gently filling your lower belly. Don't force it. Breathe naturally, without straining or pushing. Follow your breath as it moves in and out.
After a few moments, you may begin to feel yourself "being breathed." You're making no effort. The breath is just being received, then let go of. When your mind wanders, as it inevitably will, gently bring it back to the breath.
The practice of breathing can bring more joy, peace, and calm to your life in an effortless way. Perhaps, too, it will increase your awareness of the connection between breath and Spirit. When we become consciously aware of that connection, something expansive takes place within us.
