The Relaxing Breath

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. Dr Andrew Weil guides us through the second of three different breathing exercises to help relax and reduce stress.

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Andrew Weil, M.D.

This week’s exercise: The Relaxing Breath. Try it and see how if you feel calmer and less stressed.

The 4-7-8 (or Relaxing Breath) Exercise
This exercise is very 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.

• 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, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. It's impossible to do overdo it. 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. Everyone can benefit from this exercise.

See the first breathing exercise: The Stimulating Breath

Look out for next week’s exercise: Breath Counting. See also our A-Z guide to Breathwork, and Breathing Therapy