Individuals suffering from anxiety are on a continuous lookout for techniques that can help them combat the mental disorder and relax their minds. One such technique doing the rounds these days is the 4-7-8 breathing pattern.
Also known as the "relaxing breath", the 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. According to some proponents, this breathing technique helps in reducing anxiety and even helps people fall sleep within a minute. Even though there is little scientific evidence to support this breathing technique, a lot of people are turning to it for instant relief from anxiety symptoms and a more relaxed sleep.
Understanding the 4-7-8 breathing technique
The 4-7-8 breathing technique is followed as a core exercise by several alternative healing therapies such as yoga and meditation, as it helps promote relaxation. This breathing technique needs an individual to focus on taking a long deep breath at the time of inhalation. Supporters of this technique feel that it can help achieve the following:
- Better sleep
- Management of various types of yearnings and cravings
- Reduced or controlled anger responses
- Improved and gradually reduced anxiety symptoms
Prior to starting this breathing pattern, it is suggested that an individual gets into a relaxed sitting or lying down position. They should then touch the roof of their mouth, just behind the front teeth with the tip of their tongue. Once settled, the individual should follow the below mentioned steps.
- Exhale the air out of the lungs so as to empty the lungs completely
- Inhale for a count of four seconds
- Hold the breath for a count of seven seconds
- Exhale forcefully via the mouth for a count of eight seconds. While exhaling, the individual should make a "o" of their lips and make a "whoosh" sound.
For the first couple of times, an individual may feel light-headed after practicing this breathing technique. Thus it is advised to try this technique while lying or sitting down to avert falls or dizziness. It is far more important to maintain the ratio instead of focusing on the number of seconds the breathing pattern lasts for. If an individual struggles to hold their breath for a long time, they can opt for a breathing pattern of shorter duration, which would be:
- Inhaling for a count of 2 seconds
- Holding the breath for a period of 3.5 seconds
- Exhaling forcefully for 4 seconds
Seeking help for anxiety disorder
Anxiety is a part and parcel of life, and feeling anxious in situations that are challenging and stressful is quite normal. However, when anxiety persists and worsens with time, it becomes a disorder. Anxiety afflicts nearly 40 million American adults and is one of the most common mental health concerns in the U.S.
If you or a loved one is suffering from an anxiety disorder, get in touch with the Medical Concierge of California. We offer our patients evidence-based treatment for anxiety disorders using a combination of medications, individual and group psychotherapy, and alternative therapies like yoga and meditation. Call our 24/7 anxiety disorder treatment helpline 866-678-8308 to learn more about our anxiety disorder treatment centers. You can also chat online with our counselor for more information on how we customize our intervention programs to get you the maximum benefits.
Article Source: https://EzineArticles.com/expert/Susan_Navarez/2192918
Article Source: http://EzineArticles.com/10094742
Thanks for sharing !! Great information ... There are some other reasons that anxiety affects your addiction recovery
ReplyDeleteThanks for useful information
ReplyDeleteHow Anxiety Can Affect Your Addiction Recovery