Mindful Breathing for the Holidays: PART 1

By Nathaniel Thomas, founder of Terra Haven 

(4 minute read)

There’s such a hectic rush around this time of year, and we all know it’s easy to get carried away. A lot of people overspend and over-indulge, especially since stress can trigger us into eating, drinking, and spending more than we normally would. That’s why the holidays are a great season to practice mindfulness. Now that we got through Black Friday and Cyber Monday, let’s take a moment to slow down and breathe.

It seems so basic, but breathing is super important. When we’re stressed, our breath tends to become shallow, which pulls our nervous system into “fight or flight” mode. I often notice I tend to hold my breath, which actually prepares the body for a mad dash out of danger! Pause to do a quick body scan now and check in with your breath and body for a few moments without trying to change anything. 

Do you feel any constriction? Tight muscles? Does each breath expand from your belly or your chest? How much tension is in your shoulders or neck? Do you feel calm and peaceful, or distracted, on edge, worried about your to-do list, etc? 

Don’t underestimate the benefit of proper breathing. I know when I’m stressed about getting everything done, the last thing I think I need is a break, but that is when it is most critical to stop and relax. Full, diaphragmatic breathing activates our parasympathetic nervous system, which can bring us back into “rest and digest” mode. Constricted states keep us spinning in an activated stress response, so it’s helpful to pause throughout the day and notice what is happening in the body. Take a deep breath and read on for my new favorite technique. 

There are many breathing techniques available, but the 4-7-8 Breath makes a great daily practice. Dr Andrew Weil teaches this breath to students at the University of Arizona Center for Integrative Medicine. He says, over time you will experience a profound relaxation effect, although you need to commit to this practice regularly to get the most benefit. He suggests doing it first thing in the morning and again right before sleep. He adds that it will become a wonderful way to help you fall asleep if you wake up in the middle of the night. Just do the breathing again when you get back into bed. 

Here’s how to do it:

First, completely empty your lungs. Then breathe in through your nose on a count of four, hold for 7 counts, and exhale through your mouth with a whoosh sound for a count of 8. Repeat this breath cycle four times, at least twice a day to receive optimum benefit. This breath can create a significant “chill” effect, and can also be used throughout the day as needed.

After 4-6 weeks of regular practice, Dr Weil says you will see wonderful changes in your body. It tones your vagus nerve, which slows down your heart rate, lowers blood pressure, improves digestion, and offers myriad benefits to the body. The more you use this technique, he says, the more you benefit, and you can use this breath anytime to pause during stressful moments to regain clarity before reacting. You can even use this technique to calm cravings or triggers.

Dr Weil also says you can do the 4-7-8 Breath more often throughout the day as needed, but not more than 4 breath cycles at a time. After a month of practice, you can increase to 8 breath cycles at maximum but never more than that, although of course you can still do the 4-7-8 Breath more often throughout the day. 

I recently made the 4-7-8 Breath my daily breathing practice, and invite you to try it out with me. I’ll check in again on December 28 to see how you do, and to share insights from my practice. I hope it will help you navigate the holiday season, no matter what stressors come your way.

Listen to a recording of Dr Weil’s instruction HERE. Use caution not to try it the first time while driving, since it can cause initial lightheadedness in some people. 

Be well

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