Summary

The web content introduces the 4–7–8 breathing technique, an ancient yogic practice known as pranayama, as a method to improve breathing, reduce stress, and enhance overall well-being.

Abstract

The article "You’re Breathing Wrong." discusses the common issue of shallow and irregular breathing among individuals due to stress and daily life pressures. It suggests that this poor breathing quality can lead to a cycle of fatigue, anxiety, and health issues. The author, J.C. Anne Brown, emphasizes the importance of breath control through the practice of pranayama, specifically the 4–7–8 breathing technique developed by Dr. Andrew Weil. This technique is described as a natural tranquilizer for the nervous system and is claimed to offer numerous benefits, including stress reduction, relaxation, lower anxiety, reduced blood pressure, and improved sleep. The article provides a step-by-step guide on how to perform the 4–7–8 breathing exercise and encourages regular practice to manage stress effectively and improve one's quality of life.

Opinions

The author believes that most people do not breathe deeply and nourishingly on a consistent basis, which can be detrimental to health.
Richard Rosen from <i>Yoga Journal</i> is referenced to support the idea that stress leads to rapid, shallow breathing, which upsets the body's pH balance.
The author is confident in the life-changing benefits of the 4–7–8 breathing technique, having experienced them personally.
Dr. Andrew Weil's method is highly regarded by the author, who quotes it as a "natural tranquilizer for the nervous system."
The article conveys that the relaxation response, as described by Harvard cardiologist Dr. Herbert Benson, can be triggered by mindful breathing practices like the 4–7–8 technique.
The author suggests that regular practice of deep, slow breathing can counteract the negative effects of the stress response and lead to better sleep and lower anxiety.

You’re Breathing Wrong.

Here’s a quick, easy technique that changes that.

Stop what you’re doing right now — this will only take a second, I promise.

Now, take notice of how you’re breathing.

Your most recent inhale: Was it shallow and shaky?

The exhale that followed: Was it quick and hurried?

If you’re like most of us, then, probably.

I’m confident that I don’t just speak for myself when I say that I sometimes feel as if there’s something getting in the way of drawing deep, nourishing breaths on a consistent basis.

I mean, it’s not like there’s an elephant sitting on my chest or something.

But, for a healthy, middle-aged woman who has never smoked (and teaches yoga, no less), I feel like the quality of my breathing should be, I don’t know…better.

Yoga Journal’s Richard Rosen would likely agree. He would also likely suggest that an engaged breathing practice is the answer. He writes:

In stressful times, we typically breathe too rapidly. This leads to a buildup of oxygen in the bloodstream and a corresponding decrease in the relative amount of carbon dioxide, which in turn upsets the ideal acid-alkaline balance — the pH level — of the blood

It’s a vicious cycle that perpetuates itself without us really knowing:

Job demands, relationship woes, parenting, garden-variety stressors, worries — life — begets shallow, insufficient breathing…gives way to fatigue, anxiety, and depression…which leads to even more irregular breathing.

And because we’ve got things to do, people to care for, and bills to pay, we carry on.

Until, one day, we can’t.

Until, one day, our irritability and anxiety become too much to ignore.

Until, one day, our immune system becomes suppressed, which can trigger a whole host of other health problems, high blood pressure among them.

But there’s a better way.

I’m going to share with you something that has — and this is no exaggeration, here — changed my life.

Enter the ancient yogic practice of pranayama (pronounced PRA·nuh·YA·muh). “Prana” means life force or breath sustaining the body; “Yama” translates to “to extend or draw out.” Together, the two mean breath extension or control.

A variety of mindful breathing exercises have been shown to produce a plethora of benefits — stress reduction and relaxation are among them.

One technique is 4–7–8 breathing, which was developed by Dr. Andrew Weil.

He refers to this method as a “natural tranquilizer for the nervous system”.

Here’s how to do it:

1. Find a comfortable place to sit with your back straight.

2. Place your tongue against the back of your top teeth and keep it there.

3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps.

4. Close your lips and inhale through your nose for a count of four (4).

5. Hold your breath for a count of seven (7).

6. Exhale completely through your mouth making a whoosh sound for a count of eight (8).

This completes one cycle. Repeat for three more cycles.

Practice 4–7–8 breathing anytime, anywhere. When you’re first learning, try to practice at least twice a day.

You can do it as often as you’d like — especially when feeling stressed. Aim for four cycles in a row — max — in the beginning.

After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass.

The more you practice this technique, the more powerful it becomes. Practice doing it before you respond to an upsetting situation and whenever you’re having trouble getting to sleep.

Mindful breathing practices such as 4–7–8 breathing can produce what Dr. Herbert Benson, Harvard cardiologist and founder of the Mind/Body Medical Institute at Massachusetts General Hospital, called the relaxation response. He says that we have a natural stress response that’s designed to help us deal with dangerous situations. This fight-or-flight response can help us survive, but it can also take a toll on our health when it’s overused for everyday stresses.

The relaxation that’s prompted by 4–7–8 breathing can act as a salve for over-worked nerves.

Other benefits may include:

Reduced anxiety: A study of college students showed that practicing pranayama reduced test anxiety in students. Another study of senior citizens showed decreased anxiety after two months of deep breathing exercises.

Lower blood pressure: Slow deep breathing for five minutes has been shown to reduce blood pressure and heart rate in people who practice it.

Improved sleep: One of the negative side effects of stress can be trouble sleeping. It can be almost impossible to fall asleep when your body is caught up in the stress response. Practicing deep, slow breathing techniques such as 4–7–8 breathing can trigger your body’s relaxation response and help you get to sleep.

All of these benefits…simply from being mindful of our breath.

Regardless of who we are or what we do, our lives are not without some level of agitation. And with so many factors and circumstances out of our control, the one thing we do have control over is how we react.

And, especially, how we breathe.

Being conscious of how we inhale and exhale can make all the difference.

It’s like a pressing a veritable reset button.

And we would all be better off with a little more of that.