There are a multitude of breathing practices and exercises that have been prescribed in many books on Yoga and meditation. Depending on the type of practice and your body, they tend to provide a lot of benefits. However, if you are a beginner, and are looking for a technique that can help you calm your mind try out the 4-4-8 breathing exercise. It has numerous mental and physical benefits. It has worked wonders for me every time I’ve done it.
I had recently recommended this practice to a friend who was having constant headaches. These had started sometime after she had recovered from COVID. I’m glad to share that she has reported a positive impact of this in reducing headaches.
What is the 4-4-8 Breathing Exercise?
Step 1: Take a deep breath. Fill your lungs to as much extent as possible. It should take around 4 seconds
Step 2: Hold your breath for around 4 seconds (not more)
Step 3: Gently release your breath. Exhale as slowly as possible.
| Step Number | Step | Duration |
|---|---|---|
| 1 | Inhale | 4 seconds |
| 2 | Hold your breath | 4 seconds |
| 3 | Exhale | 8 seconds |
This exercise should be done for around 5 minutes. You’ll notice the difference. I’ve personally seen my heart rate come lower as I begin this exercise.
Tip: Make sure that you are focusing on your breathing while doing this.
The beauty of this exercise is that you can do this almost anywhere. You can do this in your home, in a park, or even in your office. Ideally, if you are about to do something important such as get into an interview, or make a speech, doing this right before can ensure that you do the activity with a perfectly calm mind.
Try this exercise and let me know the effects in the comments below.