Finding Your Ground: Diaphragmatic Breathwork and the 4-7-8 Method

Coping skills to help reduce anxiety: Breathwork

In a world that never stops, finding moments of stillness can seem like an impossible feat. Whether it’s the relentless notifications on our phones or the never-ending to-do lists, stress can creep in and take a toll on our bodies and minds. One powerful way to combat this is through diaphragmatic breathwork, specifically using the 4-7-8 method, to calm your heart rate and ground yourself.

Benefits of Diaphragmatic Breathwork and the 4-7-8 Method

• Reduces Anxiety: This method can help to decrease anxiety levels by activating the parasympathetic nervous system.

• Improves Sleep: Practicing this breathwork before bedtime can promote a deeper and more restful sleep.

• Lowers Heart Rate: By focusing on deep, controlled breaths, the 4-7-8 method can help slow down a racing heart.

• Grounds the Body: Bringing attention to your breath can help center your mind and body, creating a sense of calm and stability.

What is Diaphragmatic Breathwork?

Diaphragmatic breathwork, also known as belly breathing or deep breathing, engages the diaphragm—a large muscle at the base of the lungs. This type of breathing encourages full oxygen exchange, which slows the heartbeat and can lower or stabilize blood pressure.

Steps for Diaphragmatic Breathwork:

1. Get Comfortable: Sit or lie down in a comfortable position.

2. Hand Positioning: Place one hand on your chest and the other on your belly, just below your ribcage.

3. Breathe In: Inhale deeply through your nose, allowing your belly to rise, while keeping your chest relatively still.

4. Exhale: Slowly exhale through your mouth, feeling your belly fall.

5. Repeat: Continue to breathe deeply for several minutes.

The 4-7-8 Method

The 4-7-8 method, popularized by Dr. Andrew Weil, is a simple and effective breathwork technique that can help in grounding and relaxation.

How to Practice the 4-7-8 Method:

1. Inhale (4 seconds): Take a deep breath in through your nose for a count of 4.

2. Hold (7 seconds): Hold your breath for a count of 7. If a 7 second hold feels uncomfortable for you, feel free to reduce it to 3-5 seconds until a longer hold feels more comfortable for you.

3. Exhale (8 seconds): Exhale completely through your mouth for a count of 8.

4. Repeat: Complete this cycle four times, especially before bed or during moments of stress.

Incorporating Breathwork into Your Daily Routine

1. Combine Methods: Combine the Diaphragmatic breathing with the 4-7-8 method.

2. Morning Routine: Start your day with a few minutes of the breathing exercise to set a calm tone for the day.

3. Midday Breaks: Take short breaks throughout your day to practice the breathing method, especially during stressful moments.

4. Before Bed: Use this technique as part of your bedtime routine to ensure a peaceful transition to sleep.

Final Thoughts

Finding moments to ground ourselves in our fast-paced lives is crucial for our well-being. Diaphragmatic breathwork and the 4-7-8 method offer simple yet powerful tools to bring calm and balance. So, take a moment, breathe deeply, and find your ground amidst the chaos.