478 breath Explanation and practice
Dr. Andrew Weil
breathing the master key to self healing
the most powerful relaxation method that i know,
put your tip of your tongue in the yogic position on the roof of your mouth behind the front teeth row
and keep it there for the duration of the exercise.
In this exercise inhale through your nose quietly and exhale through your mouth noisily
you will be exhaling around your tongue.
it helps if you purse your lips outward
and the sound you are going to make is kind of a whoosh sound
so just this a few times so you get comfortable around exhaling this way
Im going to describe this exercise to you and than I will do it with you
you first going to exhale through your mouth
you than going to inhale quietly through your nose to a count of 4 hold your breath to a count of 7
and exhale through your mouth to a count of 8
so you notice exhalation is twice as long as inhalation you are then going to repeat that for a total
of 4 breath cycles this takes very little time
Now whats important here is this ratio between 4 7 8 for inhalation hold exhalation
the actual amount of time that you do this for is not so important it is that ratio thats important
whats going to limit you is how long you can comfortably hold your breath.
I think you’ll find as I do with practice this over time you will be able to slow the whole thing down and hold the breath for longer but to start with is what I’m going to count with I think is a moderate rate but if this is uncomfortable for you feel free to speed it up
I will count for you
exhale through the mouth
notice that if you make your exhalation to the count of 8 you don’t want to blow it all in the first two seconds so let the breath out slow fashion and than repeat it again
Lets do it together
let all the air out exhale
than inhale to …..
Now just breathe normally don’t try to influence your breath and notice how you feel
most people doing this the first time say they feel very good, relaxing , some people they find
maybe a little bit of light headedness when doing this for the first time
the Lightheadedness will disapear as you practice this regularly but you will find as I do that there is a very pleasant altered state of consciousness.
that comes with that breath
my experience is that when I finish it a little bit difficult for me to come back and open my eyes
and pay attention to whats going on out side there is something very pleasant about the state and I want to stay in it. And I can ensure you as you practice this over tim e that experience that altered state of consciousness will become more powerful and more desirable
If you do this regularly you will find that it gets easier and easier that you can slow it down and what I suggest you do is that after a month of doing this technique regularly meaning 4 breath cycles twice a day that is the min to do
if you want to do it more you are welcome to do it more but at least twice a day after you feel comfortable with this I suggest you will increase it to 8 breath cycles twice a day but never go above 8 breath cycles
It is a very powerful technique and after you have worked with it some time I think you can than begin to use it in a variety of ways – when you get upset – cut of in traffic, before you react do this breathing
helps with craving – do this breath and by the time you are done the craving will have passed
and if the craving comes again, simply repeat
I f you feel anxious, this is the most effective anti anxiety technique that I know .