Breathe Deep

In a given day how often do you breathe deeply? In a stressed out world you can unconsciously end up breathing short and shallow breaths, this can reduce oxygen intake and further drive the stress response.

Breathing is an interesting function of the body and arguably the only one that is both unconscious and consciously controlled. Think about it, until you start dreading this you were breathing without paying attention to it. It happens automatically. But you can also slow down or speed up your breathing pattern at your own will.

Rapid, shallow breathing is a natural response to a stressful situation. Deeper, slower breathing is a natural response when you are relaxed. Taking conscious control of your breathing during the day, especially when you are stressed, can help calm your nervous system so it can focus on healing, digesting and creativity.

Try this simple breathing exercise each day to calm you mind and body.

4-7-8 Breathing

This technique was developed by Dr Andrew Weil as a great technique to calm your body when lying in bed at night to assist you falling asleep or to calm your mind and body during the day.

• Exhale forcefully through the mouth

• Close your mouth and silently breathe in through the nose as you mentally count to 4

• Hold the breath for a count of 7

• Exhale forcefully through the mouth for a count of 8

Do this a total of four times and repeat twice daily to maximise the benefits of the technique. The ratio of the inhalation to exhalation is more important than the overall length of time. At first you may not be able to hold your breath very long so count faster but as your body becomes more efficient over time you will find that you can really slow the process down.

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