When you need immediate help - This version skips the introduction and provides guided counting throughout to give you the most support. The 4-7-8 rhythmic breathing promotes relaxation and can be used in the event of a panic attack.
The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. The time needed will vary. Around 8 cycles are often recommended, however, ideally you will practice the exercise until your body relaxes.
If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic.
Some days will go better than others but the more often you practice, the more effective the exercise becomes.
// GUIDED HANDS-ON MEDITATIONS
If you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.
I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.
