Mindful Breathing for the Holidays PART 2
Posted by Nathaniel H Thomas on
By Nathaniel Thomas, founder of Terra Haven
(4 minute read)
I recently made the 4-7-8 Breath my daily practice. Now that I’ve been doing it for a while, I want to take a few minutes to share my insight and experience.
I remember the first time I ever did 4-7-8 Breathing after I reached out to a friend. It was during a moment of heightened stress and she suggested I try it. Wow! It was like halting to an idle after traveling at warp speed! I was amazed and wanted that response every time. As I started to use it more frequently, I noticed that the more stressed I was, often the more dramatic the effect it had. Which is good because that’s when I need it the most.
Other times it had the opposite effect. The more stressed I was, the longer it took me to relax and feel the benefits, and that’s ok too. That’s also when I started adding more breath cycles, easing myself up to the maximum of 8 breath cycles, or added other tools to the mix as needed.
When I first learned about 4-7-8 Breathing, I didn’t yet know about was the benefits of making it an intentional practice as opposed to a tool I only pick up as needed. It’s a great tool to have even if I only pick it up once in a while when something is broken, but I wanted to learn how to use the tool for routine maintenance, too. Dr Weil tells his students that he’s seen 4-7-8 Breathing cure insomnia, irritable bowel, reduce anxiety, and even alleviate cold hands. I was amazed at the list of benefits and, being prone to the effects of stress, I was motivated to try it out!
It can be hard to make a new habit and stick with it! Most days I did the 4-7-8 Breathing right before sleep and upon waking, or else as soon as I remembered. I’m sure I forgot some nights or mornings, but that’s ok. I usually made up for it during the day. Any time I felt stressed, worried, or overwhelmed I’d pull out that handy 4-7-8 tool again.
Of course it can be tricky to get a full, deep in-breath with a stuffy nose, which can be especially challenging during the winter season. I’m sure there’s still benefit if you only breathe in through your mouth. I had to do this several times and the 4-7-8 Breath still helped me. There’s always a calming effect when we stop what we’re doing to focus on the breath. It’s such a great way to shift perspective anytime.
I don't know if any of you are familiar with this, but when I first learned yoga over 20 years ago, my teacher talked about letting your breath “sound like the ocean.” I understand it is caused by the soft palate of the mouth being slightly lifted, so it creates a pleasant sound similar to waves of the ocean as you breathe in and out. Subtle. Peaceful. Calming.
I noticed during my 4-7-8 practice, unexpectedly and unintentionally I went back to that breathing. After several breaths, I’d almost feel a pop as I exhaled and then I’d hear the rushing wave. It’s a cool sound. I’d love to know if anyone else experiences that too.
Centering on the breath can bring us into deep states of rest. I’ve always struggled with traditional sitting meditation, but 4-7-8 breathing is short and I can focus on counting as I fully tune into the experience of breathing in, holding, and releasing. When I can, I gently clasp my hands and touch my fingertips together one at a time to help me keep track of what breath I’m on, starting with my thumbs up on the first inhale. I work my way to the pinky so my hands are in prayer position, and then lower each one on the inhale until just my thumb and forefinger are touching again.
If you’ve been breathing along with me since November 28, you can increase up to the maximum of 8 breath cycles if you would like to. I look forward to breathing myself into deeper states of calm and health into the New Year, and for many years ahead! Please comment below and let me know how your breathing practice is going! Do you have any tips of your own?
If you still haven’t tried it yet, 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