Mindfulness is the practice of noticing your thoughts and feelings without the need to react to them, or change them. Regular practice can dramatically improve your ability to manage the stressors of life. A part of mindfulness practice is called mindful breathing, or 478 breathing. There are several ways to practice this form of breathing. One of these, 478 breathing, is quite helpful when feeling anxious, angry, stressed or having difficulty falling to sleep. Instructions below:
478 Breathing
- Take a slow gentle breath in through your nose as you count to 4.
- Hold your breath for a count of 7.
- Release the breath slowly and gently for a count of 8.
You should notice your body start to relax right away. You can do cycles of this breathing technique until you feel that your body and mind are more relaxed and calm.
I recommend you practice this breathing technique each morning for a minute or two so that you get used to the count and rhythm. That way you can easily use it when stress levels increase or difficulty sleeping occurs.
Warning! Don’t use this technique when you are driving as you may become too relaxed!
