In today’s busy life, stressing over every small and big thing has become a common habit of people. If seen, to some extent, stress is also helpful in achieving competitive life and professional goals. But if this becomes your habit then your health has to suffer the consequences. Stress causes insomnia, heart diseases and many other health problems. In such a situation, it is necessary to control it in time.
In this article, we are going to tell you about a very effective technique to control stress. Actually, we are talking about 4-7-8 breathing exercise, which is considered especially effective in getting rid of mental problems.
What is 4-7-8 breathing exercise?
Mental health specialist Vandana Sachdev says that deep breathing exercises prove to be very effective for stress management. Actually, in deep breathing, an attempt is made to remove external stress by concentrating on the breath for some time. Seen in this way, breathing exercise is a practical form of Pranayam. At the same time, many methods of breathing exercise have become popular nowadays, in which 4-7-8 breathing exercise has emerged as a very effective technique.
Do the exercise like this – For this, sit in a quiet place and then slowly try to slow down your breathing. When your mind and brain become calm, then you have to inhale and exhale in a fixed proportion of seconds. Like you have to take 4 seconds to inhale, then hold that breath for 7 seconds. After this, try to release that breath slowly in the next 8 seconds. In the initial phase, do this 5 to 10 times and then gradually increase the number.
How do 4-7-8 breathing exercises work?
Now let us talk about how this breathing exercise works, then let us tell you that this exercise works to control stress by relaxing the sympathetic nervous system. In fact, as soon as we receive signals from external circumstances, the sympathetic nervous system in our body becomes active, so that those challenges can be faced. In such a situation of stress, this sympathetic nervous system becomes so active that due to this, nervousness, increased heart rate and other symptoms start appearing.
In such a situation, 4-7-8 breathing exercise is helpful in controlling the sympathetic nervous system by activating the parasympathetic nervous system of the body. When the parasympathetic nervous system is activated, the mind and body return to a calm state, providing relief from stress and other problems caused by it.
Benefits of 4-7-8 Breathing Exercises
- 4-7-8 breathing exercise also proves to be very helpful in relieving stress and providing relief from the problem of insomnia.
- If you are having trouble focusing on any work, then this breathing exercise can be helpful in increasing your concentration.
- Breathing exercise is very helpful in controlling the heart rate, hence its regular practice reduces the risk of heart related diseases.
- If there are negative changes in your nature and behavior due to stress, then you can get benefit by practicing this exercise.
- This breathing exercise is also very beneficial in the problem of high blood pressure induced by stress.
Caution- Keep in mind that you have to remain comfortable while practicing 4-7-8 breathing exercise. Therefore, if you face difficulty in breathing or any other problem while doing this, then stop practicing it immediately. For more benefits, it is better to practice it in the morning, but you can also practice it at short intervals during the day.
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