Overload Stress
Breathwork
4-7-8 Breathing
Purpose:
4-7-8 breathing is a rhythm-based Breathwork technique designed to help you break free from the grip of stress. By focusing on your breath and following a specific inhale-hold-exhale pattern, you allow your body to relax, helping to clear the mental fog that comes with feeling overwhelmed. This practice brings balance to your mind and body, so you can regain control and focus.
Science:
Regulates Stress Hormones: The controlled breathing pattern helps lower cortisol levels, reducing the physiological effects of stress caused by feeling overloaded.
Enhances Oxygen Flow: The extended exhalation stimulates the parasympathetic nervous system, increasing oxygen flow to the brain, which helps to calm the mind and improve focus.
Promotes Deep Relaxation: By focusing on the rhythm of your breath, you signal your body to shift from a fight-or-flight state to a more relaxed, balanced state, making it easier to handle stress.
When to Use:
Before stressful times
(ie. when you start feeling stress levels rising, you get more work put on your plate, schedule changes happen for sports, when you need to regain focus)
During times of stress
(ie. in the middle of stressful tasks, when you get stuck on a task but don’t have much time, if you need to regain control of your emotions, when you have feelings of a breakdown or hopelessness about getting things done)
How to Use:
Find a Comfortable Position: Sit or lie down in a relaxed position. Ensure your posture is straight but comfortable.
Breathe In for 4 Seconds: Close your eyes and inhale deeply through your nose for a count of 4 seconds.
Hold Your Breath for 7 Seconds: Pause and hold your breath gently for a count of 7 seconds. Focus on the stillness.
Exhale for 8 Seconds: Slowly exhale through your mouth for a count of 8 seconds. Let go of any tension or stress with the exhalation.
Repeat for 3-4 Cycles: Continue the pattern for several cycles, gradually extending the duration as you become more comfortable with the technique.
Tools:
To practice a Thought Record try our:
4-7-8 Breathing Card Deck
Visual Guide