Everyone knows that relaxing is good for your health. It helps you deal better with stress and tension, supports the body in the long term and improves your sleep. However, for many people, the big question remains: how do you actually relax?
The answer doesn't have to be complicated. Relaxation can come from something very simple, like a short, mindful breathing exercise that you can use anytime, anywhere.
How do you do the 4-7-8 breathing exercise?
The 4-7-8 breathing exercise is a simple but effective way to calm your nervous system. The exercise has a calming effect and can help with stress, anxiety and sleep problems.
The exercise is as follows: hold the tip of your tongue gently behind your front teeth. As you do that, breathe according to this rhythm:
- breath 4 counts quietly through your nose
- Hold your breath 7 counts steady
- Breathe with your mouth open 8 counts slowly out
Repeat this cycle 3 to 4 times. After just one round, you often notice that your breathing deepens and your body relaxes.
The exercise of Andrew Weil is very easy. In this short video, he explains it himself:
Yoga for people who don't do yoga
Breathing exercises like these have their origins in yoga and meditation. But not everyone does yoga, or is attracted to it. That's not necessary either. It is precisely this exercise that is suitable for people who want to relax in a practical way, without elaborate techniques or postures.
Think of it as a basic maintenance for your body and mind. You can do it independently, it costs nothing and you don't need any tools.
Keep practicing
Breathing exercises have the most effect when you apply them regularly. By breathing consciously every day, you will build up experience and learn to recognize the relaxing effect. This makes it easier for you to use the exercise at times when you feel tension, such as:
- On a busy day
- Before or after a difficult conversation
- When worrying or having trouble falling asleep
Through each day, only 60 seconds By breathing consciously, you will learn to better regulate your stress reactions. This provides more rest, more control and ultimately more balance in your health.
Want to know more?
Do you want to know more about sleep and relaxation, or are you wondering how acupuncture and Chinese herbs can help with this? Then read on or also check out our blog about treating stress. If you have any questions or would like personal advice, please do not hesitate to contact us.
- Treating stress with acupuncture (blog)
- The treatment for relaxation and sleep
