Dr. Weil Demonstrates 4-7-8 Breathing Technique

I ran across this recently and thought I'd share it. According to Dr. Weil, it is a useful technique for insomnia, anxiety, anger, and to limit cravings--generally to calm the nervous system.



http://www.drweil.com/drw/u/VDR00112/The-4-7-8-Breath-Benefits-and-Demonstration.html

 

Ellen, thanks for posting that clip! It's awesome to hear it from the doc himself. I first learned of that breathing technique several years ago and practice it regularly. I remember the first several times I tried, I would hyperventilate - I was that keyed up.

 

Hi Ellen, great post, I remember learning of this technique from a CD I had of his, but unfortunately I misplaced it.

 

I totally agree with Dr. Weill about the benefits of deep breathing.
I just wish he and others made up their minds about how long to inhale, hold, and exhale.
I've been doing it 3-3-6, but will try Weill's 4-7-8. However it is done, it works!

Every book, article, or video I see about good mental health it says deep breathing is maybe the most important.

I like watching YouTube videos on relaxation. They all demonstrate deep breathing.

 

Also, about deep breathing.
I spend several hours a day working for a book publisher online
and get so involved in my writing, or stressed from it, that I forget to do deep breathing.
My normal shallow breathing makes me anxious. I then stop and focus on deep breathing to relax.

I think many people forget deep breathing while they work. We have to remember to do both at the same time.
Do our work but breathe deeply while we do it.

 

I've performed the 4-7-9 breath technique since I first read about it in Dr Weil's books. Really, really works. I've integrated it with Howard Schubiner's Mindfulness meditation audio files, the ones included with his book, Unlearn Your Pain. I'm sure there are all kinds of other ways of combining Weil's 4-7-8 breathing mantra with other activities as well. Really, really useful for calming down.

 

Hi Walt, I heard some where before that it doesn't matter how long is your in and out breath as long as the out breath is twice as long as the in breath with the a little hold in between. The reason is because the in breath increase our heart rate a little and the out breath decrease it a little. With a deep and longer out breath we're help slowing down our heart rate and calm ourselves. The few seconds of hold is to help the levels of CO2 in our blood. Because too low CO2 causes the pH of our blood to change, which can effect the function of our enzymes, organs, and muscles. Also, low CO2 levels cause psychological effects, such as increased feelings of anxiety and fear. Remember doctor used to advise us to breath in a brown paper bag when we have a panic attack? It is to increase the CO2 level I guess. Fast and nervous breathing get rid of CO2 too fast for our own good.

 

This is wonderful! Thanks, Ellen and all who commented. I NEED this!

 

Hi Ellen! Has this helped you with your sleep?

 

I'm falling asleep easier since I started doing it. I still wake up frequently during the night, but if I don't fall back asleep right away, I use this breathing technique and it helps me get back to sleep.

I also use it during the day if I feel sort of jittery, and it seems to help me calm down.

I've only been using it since I posted the video, so it is still early. I think the effects are cumulative over time.

It's so quick and easy to use, I think I'll keep using it on a regular basis. How about you?

 

Hi Ellen!! Sorry I never responded to this!! I don't have much trouble sleeping these days My issues come up in the morning. I dream very heavily and richly so when I wake up sometimes it's like BOOM and I get hit - usually with a pain - but this morning I got hit with an emotion. I remembered -I'm not talking to my boyfriend right now - but then this morning I was able to allow myself to walk into the feelings ...and I was ok ...maybe I will try this breathing technique in the morning.