478 Breathing - 4-minute Guided Breathing Exercise for Stress and Anxiety - Briony Gunson

This is a great practice to remember and use anytime you feel emotional tension rising that you wish to dissipate. The 4-7-8 breathing technique was developed by Dr. Andrew Weil. He refers to it as a "natural tranquiliser for the nervous system".
Also known as 'relaxing breath,' this tunes into the connection between our breath and nervous system, offering a powerful tool for managing stress and anxiety. Scientifically validated, this technique engages the body's relaxation response, promoting a shift from the sympathetic (fight-or-flight) to the parasympathetic (rest-and-digest) nervous system.
Through the rhythmic pattern of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling slowly for 8 seconds, we activate the vagus nerve, eliciting a cascade of physiological responses. This includes a decrease in heart rate, reduction in blood pressure, and modulation of stress hormone levels, such as cortisol.
Join me as I guide you through the 478 breathing technique, tapping into its profound ability to quiet the mind, soothe the body, and cultivate a sense of inner peace.
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Here's a suggested JOURNALING PROMPT for this breathing practice
1. What feels harder: holding on, or letting go? Our breath can mirror how we show up in life... what dd you notice?
2. Do you find it hard to slow down? If so, why? What thoughts arise and emotions? Are there any strong memories or beliefs connected to this?
3. What barriers are there to you slowing down and taking time out for yourself? Can you list the fears, doubts and worries without judging yourself?
4. Or perhaps you recognise there's a need to speed up. What is the resistance to speeding up or leaning in more?
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