4… 7… 8… Understand the essence of these numbers in your next mindful breathing exercise!

Friday: Mindfulness by Miles FROM THE DESK OF MILES EVERSON: Hello! Welcome to today’s edition of “Mindfulness by Miles!” Every Friday, I talk about topics related to wealth, health, and our overall well-being. My goal is to help you apply these topics so you can further improve your career and personal life. Today, I’ll continue on with my topic on forming good habits, with a focus on a specific breathing technique. Continue reading to know more about this mindful breathing exercise and how it can positively affect your well-being and overall response to stress. CEO, MBO Partners Chairman of the Advisory Board, The I Institute

4… 7… 8… Understand the essence of these numbers in your next mindful breathing exercise! Inhale. Exhale. Inhale. Exhale. Did you know our breathing plays an important role in our overall well-being? It helps bring our bodies into a state of relaxation, allowing us to replenish our oxygen levels. Today, we’ll focus on a particular mindful breathing exercise. It’s called… The 4-7-8 breathing technique! The 4-7-8 breathing exercise is a breathing pattern developed by Dr. Andrew Weil, an alternative and integrative medicine practitioner. The technique is based on pranayama, an ancient yogic practice of controlling one’s breath. In this type of breathing, a person is required to focus on taking long, deep breaths in and out. When done properly, this helps with: Reducing anxiety Falling asleep more easily Managing unhealthy cravings Controlling negative thoughts and emotional responses It’s no wonder Dr. Weil calls the 4-7-8 breathing technique the “natural tranquilizer for the nervous system.” The How the 4-7-8 Breathing Exercise Works When I read about this breathing pattern for the first time, I got curious enough to try it and see if it’s truly effective. Lo and behold, the 4-7-8 breathing method is indeed what online articles say it is! After doing it several times, I noticed positive changes in my overall well-being. I feel better in terms of managing my body’s fight-or-flight response, combating fatigue, calming my mind, etc. That’s why I’m sharing this discovery with you! Hopefully, you’ll feel compelled to try this breathing pattern too so you can also experience the health benefits I’ve experienced. Here’s how to do the 4-7-8 breathing technique: Find a peaceful place to sit or lie down comfortably. Make sure to practice good posture when you’re trying out this exercise for the first time. If your goal in doing this is to fall asleep, lying down is the best position. Part your lips. Then, make a whooshing sound while exhaling through your mouth. Purse your lips. Afterwards, inhale silently through your nose as you count to 4 in your head. Hold your breath for 7 seconds. Part your lips again then make another whooshing exhale through your mouth for 8 seconds. Repeat these steps for at least 4 full breathing cycles. You’ll see, doing this will help you experience a state of deep relaxation and give your body organs and tissues their much-needed oxygen boost. — Breathing techniques are designed to calm the body and mind. These practices also help bring us back into balance and regulate our responses whenever we feel stressed. The 4-7-8 breathing method is particularly helpful for those experiencing sleeplessness due to anxiety or worries about what happened in the past, or what could happen in the future. So, if you’re recently struggling in this area, I encourage you to try this breathing exercise! I’ve experienced its benefits, and that’s why I can confidently say that the 4-7-8 breathing technique will help you lessen the swirling thoughts and concerns that keep you from being able to rest properly and well. I hope you find today’s topic interesting and insightful! Incorporate the 4-7-8 breathing practice into your habits, and preferably do it at least twice a day. Whether it’s when you wake up, sign out from work, or prepare for bedtime, setting a time for this technique will help you adopt it as an ongoing practice. Besides, it doesn’t matter much when you do it; it matters more that you actually do it. Once you’ve gotten used to the 4-7-8 breathing exercise, you’ll be amazed at how easily you can experience lower blood pressure, improved sleep, less pain, and better concentration. For those of you who’d like to talk to me about this breathing exercise, feel free to connect with me via my LinkedIn account. Have a happy and meaningful Friday, everyone!     Follow us on LinkedIn.