Luke Coutinho shares a breathing technique to help ward off stress. Photo: Instagram / Luke_Coutinho
Stress has become an inevitable part of our lives, slipping in our quiet mornings, our movements and even in moments of rest. While many are looking for complex solutions to cope, the holistic lifestyle coach Luke Coutinho suggests that the answer could be as simple as your breath. Practicing a simple but effective breathing technique can “instantly calm your mind, reduce stress and raise your mood,” recently shared Luke on his Instagram.
Whether you feel weak or anxious or just need a mood, the written lifestyle coach that the breathing technique 4-7-8 can help. It is “one of the most powerful and effective exercises to instantly calm your mind”.
What is the 4-7-8 breathing technique?
It is a simple breathing technique based on the old yogic method called pranayama and promotes general well-being. Luke explains how you can perform this breathing technique:
- Inspire for 4 seconds
- Hold your breath for 7 seconds
- Exhale for 8 seconds
It may seem simple, but it is extremely beneficial and offers several advantages for your global health.
Advantages of the breathing technique 4-7-8
- Reduces stress: The Share Expert, “The 4-7-8 breathing technique helps reduce stress”. A study published in the journal Brain sciences have found that even 5 minutes of controlled and slow breathing can help calm your mind and keep stress and anxiety away.
- Good for your heart health: Breathing techniques are generally good for your heart health. A study in 2022 published in Physiological relationships have found that the 4-7-8 breathing technique can help improve the variability of heart rate and blood pressure in young adults.
- Helps you manage anxiety: If you have had symptoms of anxiety, you should try the breathing technique 4-7-8. A study published in the Obesity surgery Journal noted that this breathing technique helps regulate your breathing and relieve symptoms of anxiety.
When your stress and anxiety levels are in control, the quality of your life and your mental health will certainly improve.