4-7-8 breathing. This is about as simple of a practice as there is, and we can do it wherever, whenever. I use this daily, often multiple times both on and off shift. It works great as an easy nervous system refresh, and can bring some clarity very quickly. I feel like it’s one of the best ways to dip your toe into the world of breath work, before you start doing epic 30 minute Wim Hof style sessions with 3.5 minute breath holds……..bravo if you’re already there!
Shake yourself out a little bit, or bounce up and down a few times to chill out. Then inhale through your nose while breathing into your belly while counting to 4, hold for a count of 7, exhale it all out for a count of 8. Repeat. Simple. If you want to get next level with it, hold your tongue to the roof of your mouth while you do it.
Just to be clear, by no means did I come up with this on my own. Dr Andrew Weil is where I first learned this technique from, and he has some really great content on it via Youtube and his many books. Also, he has Rhodesian Ridgebacks and his Matcha is fantastic so he has that going for him.
K.
p.s
I recommend after doing this the first few times, you try it with your eyes closed. If it feels uncomfortable to close them, start with a few rounds with eyes open then progress to closing them by softening your gaze until fully closed. THAT is your nervous system calming down. Congratulations! You did it!
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