30 Day Anxiety Challenge, Day 18: Use The 4-7-8 Technique
Today is Day 18 of the 30 Day Anxiety Challenge! Todays challenge is a great one that you can implement anywhere and at anytime!
Don’t forget to mark off your success from Day 17 on your Anxiety Challenge Tracker.
Now, let’s get started with Day 18 of learning how to manage our anxiety and panic!
DAY 18 CHALLENGE: Use The 4-7-8 Technique
How It Helps Anxiety:
The 4-7-8 technique is a way of deep breathing which will give you immediate benefits in a moment of anxiety or panic. The 4-7-8 technique was pioneered by Dr. Andrew Weill and based on Pranayama – an ancient Hindu technique for breathing.
The 4-7-8 technique is extremely effective for stress relief, relaxation and can aid in getting to sleep. By filling the lungs with air in a controlled manner, more oxygen is going through the body which promotes calm and relaxation.
Studies conducted show that regular practice of the technique produces brain waves found in meditation, helps GERD and other gastrointestinal issues and even lowers the pH levels in our bodies.
While immediate results are felt, practicing twice a day will give even more substantial benefits within six to eight weeks. This is because your body becomes adjusted to being in a calm state more often as well as getting more oxygen than it had previously.
How To Meet Todays Goal:
Find a quiet place (like your sanctuary) and sit in a comfortable position. Put the tip of your tongue at the roof of your mouth against the back of your top teeth. You gently inhale for a count of four. You then hold your breath for a count of 7. Finally, you forcefully exhale for a count of 8. Use the 4-7-8 technique for a few minutes, twice today.
The video below will guide you through if you need a visual aid. It is conducted by Dr. Andrew Weill.
Wrap-Up:
The 4-7-8 Technique is a deep breathing exercise that has the power to instantly change your anxious state. Like a muscle, the more you do this, the more you are putting yourself into a relaxing state which ultimately helps to fend off anxiety from coming in the first place.
Join us in the private Facebook group for support of others doing the 30 Day Anxiety Challenge.
Additional Resources:
Article: The 4-7-8 Breath: How I Stopped Anxiety In Its Tracks (Live Learn Evolve)
Article: Decrease Anxiety With Slow Breathing (Anxiety Australia)
Explore Further:
Disclaimer: KyleMcMahon.me / Kyle2U.com does not endorse or provide any medical advice, diagnosis, or treatment. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition and cannot be substituted for the advice of physicians, licensed professionals, or therapists who are familiar with your specific situation. Consult a licensed medical professional or call 911 if you are in need of immediate assistance.
