4-7-8 Breathing Technique (reduce anxiety, help sleep)
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- Опубліковано 15 лип 2024
- In this video, I explain the 4-7-8 breathing technique, its benefits and how it helps me.
A massive thanks to Dan Brulé for featuring in this video.
His website is here: breathmastery.com
His book, Just Breathe is here: amzn.to/3qstdaK
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FEATURING:
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- 4-7-8 Calm Breathing Exercise (Hands-On Meditation): • 4-7-8 Calm Breathing E...
- 4-7-8 Breathing Exercise (Gaia Meditation): • 4-7-8 Breathing Exercise
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You know Laura, I think you have got a real knack for explaining things very well. You give clear, concise information on the subject matter. You got a real gift for speaking. Just wanted to say that. Keep it up , keep persistent n strong willed and you'll go far in your journey. Looking forward to more videos. Whatever you do, you do it well. Take care 💪
That's so kind of you to say Mark. Thank you so much 🙏🏼
@@LauraTryUK no problems Laura. Glad to support you in your u tube journey. Hope you go far with it. 👍
I think that the tongue position is all about making you keep focus on the breathing, keeping it an even more conscious act. It surely works to relax.
I think you are correct 👍
And to bring the tongue forward to allow for maximal air into the lungs… if you can do the same when you’re sleeping it will help with things like snoring and apnoea too!
I was feeling stressed, this popped up, I did the breathing, I’m feeling better already - thank you for sharing x
This is great news Richard, I'm pleased you liked it.
The tongue position slows the airflow on the exhale
Like it!!! An explanation! I couldn’t find a concrete one anywhere 🙌
Yippee doodle, it's a Laura video again . I'm well pleased, that's made my day that has , cuz I've had a rubbish day today, so going to enjoy your video before I go bed, nice. What a way to end the day than to watch one of your wonderful videos Laura, fantastic. Marvelous stuff. I'm really glad your channel is taking off great I'm happy for you. Yay 😃
such a lovely comment. I hope the technique received some of your bad day 🌟
I used to teach this in my yoga classes! Love it! Works without fail 😊😊😊
How dreamy to do it in a yoga class! 😍
Will be giving it a try
Another great video! This has been a huge coping tool for me over the years dealing with trauma driven anxiety. Cranking this up a notch, do it bare foot on the ground and breathe deep into your belly. If your ribs move, your not breathing into your belly. On occasion I will crush the breath out of myself on the exhale. If I remember correctly the breath crush directly stimulates the vagus nerve. The tongue position it a chi thing, as well as the barefoot on the dirt. When I used to have panic attacks I would do all of this while visualizing that when I inhaled, there was a tree growing out of me, leafing and growing as far as I wanted and on the exhale I would visualize roots growing out of my feet, burrowing deep into the earth. If you read this far, I hope something here helps!
Hey, I love this, especially the barefoot and visualisation part.
Thanks for adding this so others can read and perhaps try it.
It's a great breathing technique I learnt it from Dr Weil too.
Starting this tonight and tomorrow morning and etc. Will advise.
FAB-U-LOUS! 🙌🏼
So glad I found your channel! Cheers!
I'm pleased to have you here! 👋
I have been taught that tongue position in tai chi/qi gong, apparently it completes a circuit, something to do with microcosmic orbit.
The tongue position is intended to reduce salivation during extended meditation sessions. I learned of this from the book, “How to Meditate” by Kathleen Macdonald who is a Buddhist monk.
Thanks Laura. Another interesting video. Thank you! Your way of describing this is different and more detailed than I’ve heard before. I found it useful.
Thank you Richard. I saw other videos on 478 that were much shorter and had an element of panic when publishing mine thinking "why is mine longer?" Then realise the other videos don't go into as much detail as I'd like, so this is me scratching an itch I suppose.
I'm pleased you liked it.
@@LauraTryUK you never need to second guess yourself. This is your story, you tell it your way! You’ve got my attention. 😊
And today LT presents you with this great public service announcement... 😁👏🏻
Brilliant as always, thank you so much! 👍🏻
Incredible!
Thanks Laura.
like every other breathing exercise your Body adapts to this pretty quickly,,
Fascinating Laura. I’m definitely giving that a try
You are so radiant. These are great exercises 💕
Thank you
Awesome thank you 😊
I love your stuff! Your content is thoughtful and well developed. Thanks for sharing this!
Thank you so much...
So very simple, but it truly works … thank you LT!
Keep it up Laura!
Thanks for this Laura, I will definitely incorporate this into my day, I think it will really help me xxx
awesome.... deep breath make us feel comfy...
Just doing the 2 cycles with your guidance I cane away thinking ... "Oh wow. That felt good!" And to be honest, I didn't expect anything 😉
It's effective isn't it. When I was proof watching the video with my mum, we both did the breaths then looked at each other with a relaxed vibe 😀
Thanks great video! I love how well you explain this method. Best video on this technique, very informative. Love Dan's added information to. ✨🌺✨
I used this at the DENTIST office. It was so helpful!
Love your videos they are informative and so fun to watch thank you ❤️
Thank you Sara
Thanks for the video Big T. I'm going to give this a try and see how I get on. I think anything we do mindfully has benefit.
Excellent! Will definitely try it. Had a giggle seeing the cat 🐈⬛, the cold water therapy cat now is great supporter with breathing technique 😀 Thank you for your video 👏🏼👏🏼👏🏼👏🏼💕
He’s always around 😂😂😂 🐈⬛
Good morning Laura, thank you as always for your informative video.
From my Buddhist and meditational understanding, the tongue position reduces saliva in the mouth .
Taken from A Monks Guide to Happiness, Gelong Thubten. 🕉
Ah! This is interesting, thanks!
found this channel and the videos yesterday and ive become addicted
Your explanation is amazing
Thank you 🙏🏼 I'm pleased you liked it.
Hi Laura, Found your excellent website while looking at Huberman vids. One thing I've found is that the 4/7/8 technique also lowers your blood pressure. Just about 10 points and I've read it's stimulating the vagus nerve.
I check my blood pressure on a weekly basis and per my BP machine it does in fact lower the B/P for about a few min's.
You have great info on your site. big thumbs up!!
This will be mediation for me from today and I will do it daily for 30 minutes for whole life 🥰🥰🥰
Merci
mon plaisir
Dan looks like a Greek god! 🤩
This comment did make me chuckle Sarah. I hope Dan sees it 😉
Really useful. Thank you :-)
Beautiful! Just after 2 rounds I already felt a difference!
That's great news! 🙌🏼
I tried it, while watching you're video...It's relaxing! Thanks for sharing this.. well explained.. great info...
Hey, I’m pleased you liked it. and also pleased you tried it 😀
Thanks for sharing. It is very very similar to the Chinese Qi Gong breathing method. Especially the tong position etc. I should start this too.
I've never used breathing techniques before, but I might actually try to implement this! Seems like an easy and useful tool! Thanks for sharing! 😊
Hey Delala, it's so easy and so simple. It's great to hear you might try it.
Thank you for this video. About the tung position I think it may relates
To Khechary Mudra from Kriya yoga
LOVE Dr Andrew! He writes so well… Breathwork really shouldn’t need clearance from a doc unless you have COPD? I’ve seen asthmatics and covid sufferers all get better from breathwork! Old Eastern traditions like Tai Chi, Qi Jong, yoga all understand the importance of breathwork!! Thanks again Eltea (I literally thought that was your name for a bit!) for bringing these amazing healthy principles to your audience x
I love my new name, Eltea. This is the BEST!!
And thanks for your support and comments, from a doctor too! 🙌
Excellent vid LT - great technique - I used a similar one earlier this year when I was trying to relax and sleep whilst having a serious neck injury - it does work! :) x
Fabulous that it works for you! I hope the neck injury got better 💪
@@LauraTryUK it did thank goodness - I’m now fully operational and back out patrolling the streets of our fair capital 😊🙏🏼
Hi Laura I have a book suggestion for you it's called since we woke up by tawny mcvay I just can't get the idea of becoming a skoolie out of my head check out tiny home tours oh yeah I do love your videos I do get a lot of information from you keep up the awesome work
Hey Brock, I just found the book online (not many places sell it!)
This looks very interesting! I am keen to learn about her lessons. Added to my list as this could be useful for some video ideas I have, thanks!
Breathing exercises have really helped me disrupt problematic thought processes. I used to think of these sort of "solutions" as somehow less worthy because of the chance of a placebo effect. After crisis left me grasping for any relief I discovered the amazingly simple act of deliberate breathing has a very sanitizing effect on my sense of wellness. Thanks for this affirming group exercise.
I want to learn and start this exercise . Even I have doubts and skepticism about this therapy. How long have you been doing this ? And when did you start realizing the benefits of this exercise. Please advise. 🙏
@@ravireddyism I started trying intentional breathing exercises to deal with stress and other emotional issues. I first stumbled onto Wim Hof's breath work related to cold shower exposure. I've struggle with obsessive rumination about past injustices and simple,easy,intentional/mindful breathing gives me a needed break. I usually start my day laying in bed doing relaxed, slow, full in hale/exhale breathing. Once or twice during a 10-20 cycle breath exercise I will inhale and hold my breath for as long as I comfortably can. The whole process is very relaxing and I sometimes fall back to sleep, but overall it gives me a sense of peace and control over myself. Throughout the day when I feel the negative thought-change occurring I will begin, again, to breath intentionally to reassert control of my physiology. In those moments I feel like my mind is communicating empathically with the rest of my body. There are many different patterns of breathing to explore. Best of all it's free. When I don't take breathing for granted I also begin to notice other small blessings. Best wishes.
@@nledelnr thank you . I’m dealing with anxiety but I’m determined to do away with medication . I’m also ruminating with past and unpleasant future possibilities. I’m over 40 now I just don’t know if it’s too late to start something new. I wish I had done this few years back.
@@ravireddyism Sometimes the difference between surviving and thriving can be the smallest changes. Trust you biology and intuition to lead you towards your personal wellness. Hoping you can reduce stress and savor every small wonderful part of your life.
hi Laura.
Also I'm observing you to be on a steady path towards 40K subscribers and I'm guessing that could be achieved roughly within the next 7-8 days. I would be very happy to see this intermediate milestone be hit, as this could support you making your UA-cam career a sustainable source of income - and in turn make you continue to provide us with this greatness for a long time to come 🤩
I am enjoying your maths RC. Thanks for your support and comments 🙏
@@LauraTryUK Ha, 40K reached - even ahead of time: Way to go, LT! Congratulations! 🥳
Doing this breathing was relaxing. Will you talk about your morning pages? Have I missed your morning routine? I appreciate your content. Thank you.
Hey Diana, I pleased you like this technique.
Yes, I have a video planned for Morning Pages, I've been using them now for 1.5 years and really love them.
There might be very different explanations for why the tongue should be placed up (and I also liked the ideas given in your comments). I would speculate it could have to do with energy flow (if one is into that). E.g. I know this instruction to lift my tongue from other energy-related exercises and I believe it has to do with deliberately closing a certain energy circle (such that one could e.g. circle around energy in it). I wouldn't know what it would accomplish specifically in the context of this exercise, but I'm willing to just go with the instructions and just have faith that this step will make it more useful. 🙂👍🏻
I’ve read similar things but couldn’t quite find a definitive answer.
I use my heart beat
Hey Laura, have you read the book Breath by James Nestor? I really loved it and it would tie in nicely with what you have done here! Keep up the great work! :)
Hey, I haven't, but will add it to my reading list for sure. Thanks!
👍👏👏
this sent me to sleep
That seems like a it's worth a go... I did the Wim Hoff breathing for quite a while but it takes 15-20 mins and sometimes feels like you have to put quite a bit of effort into it "Fully in"...
Snap, the WH takes around 15 mins, and quite a bit of motivation and effort for me. Whereas this is simple.
Two different techniques I know, but figuring doing something is better than nothing 👍
"....and let go"
"feel your heart beat, sloooooow it down"
Gosh you're stunning!
You're too kind!
Seen tbis and the box breathing method...how do you combine the 2 during the day? thanks
Nice video, but i like the numbers 3-6-9 better!
hahaha, I think 3-6-9 could work 😀
I think I know you from somewhere! Have you ever lived in Stamford, Lincs?
make sure to say hi when you see me next 😉
Check out “Everesting”.
Hey Chuck - is this what you mean: "Everesting is an activity in which cyclists ascend and descend a given hill multiple times, in order to have cumulatively climbed 8,848 metres (the elevation of Mount Everest)" ?
@@LauraTryUK Yes. It might be difficult with your local geography.
@@chuckleber5646 It's a coincidence you mention Everesting as I have had an idea about this for a very long time!
@@LauraTryUK Your video inspires this idea: 1000ft vert gain each day for 29 days. But in Europe it could be Mt. Blanc[ing].
SHelps tons dealings with my anxiety. I replay these negative thoughts all during the day. So when one pops up, I do the breathing and away it goes. Guess it just distracts me. Who cares, it works. No teeth so just estimate? HA
What happens if I run out if air breathing out at 4… hmmm maybe my mild asthma is showing my lung function is pretty bad….after all.
As you are actually thinking. . . get up, wash the car at the car wash, go to the grocery store. (PRESS MY LIPS TOGETHER) .almonds, coffee, trash bags. . .something else. . . hmmm, what was it? (4...5...6, DAMN, I DIDN'T MAKE IT TO 8!) make kids birthday cupcakes and take to school, stop by the bank, buy stamps at post office. . . . I wonder how much a stamp is? 28 cents. .maybe over 30 cents? (CRAP, I'M DYING, WHO CAN HOLD THEIR BREATH THAT LONG!!) oh wait, I forgot to pick up the dry cleaning. . . I hope they got that stain out. Wine, I'm out of wine, maybe Jacob's liquor has a sale this week like I think they said was coming. (EXCUSE ME, I FARTED) Erin skinned her knee. . . damn, I forgot band-aids on my list. (9, 10, 11. .THAT'S TOO LONG) . Hopefully Janice will let her skip P.E. class today, she needs to study for the S.A.T. next month. . Did Amazon deliver that book? (1...2...3...4...) Cable bill is almost past due. . . I hope I can get out of Jury duty. . . (FUK. . . I'M NEVER GOING TO FALL ASLEEP). . . Maybe I will take a Benadryl a half hour before bedtime tomorrow night. . . with Wine :)