When we’re frenzied, going around too fast for our own good the usual advice is to take a breath. And that’s good advice since taking deep breaths can help to slow down our bodies and our minds. The nervous system has two parts that work together in a yin-yang balance: The yin (parasympathetic) is the rest-and-digest response that calms you down and the yang (sympathetic) is the fight-or-flight response that revs you up. When the yang goes into overdrive, the way to smooth it out is to activate the yin. And a way to that is to breathe.

The 4-7-8 Breath, also known as The Relaxing Breath, was developed by Dr. Andrew Weil who based it on yoga practice breathing. A simple exercise you can do anywhere, anytime, it promotes a state of deep relaxation by compelling you to concentrate on your breathing and not on your worries. Dr. Weil describes this mindful breathing as a natural tranquilizer for the nervous system, which makes it especially helpful if you have trouble falling asleep at night.

All you have to do is get comfortable, rest your tongue up against your front teeth a do a big woosh as you exhale through your mouth. Close your mouth and inhale through your nose to the count of 4, hold your breath to the count of 7, and exhale out your mouth with another big woosh to the count of 8. Repeat the cycle three more times for a total of four breaths.

This method can be used for just about any situation, from on the spot stress reduction to being a regular part of your self care routine. When you need to slow down, it can be as easy as inhale, exhale.

If you, someone you love or someone in your network needs support with calming the nervous system, The Recovery Coach NY is here to help. Our program, developed by Founder & President Cindy Feinberg, is based on the philosophical theory of holism: The system as a whole determines how the parts behave. Working together, we develop a plan to provide the safety, structure and accountability that promotes long-term wellness.

Learn about the benefits of working with a member of our Mental Health Coach team by having a confidential conversation with Cindy via phone at 631-921-4085 or reach her directly via email here.

We provide Mental Health Support & Coaching, Recovery Support & Coaching, Sobriety & Mental Health Companionship, Accountability & Executive Function Coaching, Academic Coaching, Scholastic Support, Case Management, Safe Transport, Psychedelic Integration Coaching, Intervention and Emergency Services. For more information, visit our website.

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