ശരീരഭാരം കുറയ്ക്കുന്നതിനുള്ള വെല്ലുവിളി: ദിവസവും 5 മിനിറ്റ് 4-7-8 ശ്വസനരീതി പരിശീലിക്കുക (ദിവസം 9) – ടൈംസ് ഓഫ് ഇന്ത്യ


Translating…

In our busy lives, we all miss out on one very important aspect of life and that is breathing. Notice the breathing of a young child, he will take deep breaths but somewhere along the line we forget the art of breathing as we grow. We all take shallow breaths and because of that our lungs do not function to their best capacity and this also impacts our mental wellness.

Deep breathing has been proven to be a great way to lower stress in your body. Not only that, when you practice deep breathing, it actually alerts your brain to relax. Wellness coach Luke Coutinho shared a 4-7-8 breathing technique that helps to de-stress you. To practice it, you need to sit down calmly on the floor cross legged with your back straight. You can also sit next to a wall to support your back but make sure you sit erect.

To start with this, you have to inhale for 4 seconds through your nose with your mouth closed. Count four in your head. Next hold your breath for 7 seconds. If you find it tough to hold it for 7 seconds in the start, don’t stress yourself. With practice you will be able to do it. Next, exhale through your mouth while making a whoosh sound at the count of 8. Repeat this breathing process a minimum of 3 times and maybe more if you feel the need.

This will just be the stepping stone to put you in a habit of deep breathing. As you get used to this particular form of breathing, which is basically the basis of pranayama where you breathe in three parts, move on to practice full fledged pranayama for added benefits. You can also add more breathing exercises like kapalbhaati and alternate nostril breathing to reap the maximum benefits of efficient breathing.

Ever felt the impact of a sigh at the end of a rough day? Then imagine how impactful will deep breathing be for your physical as well as mental health.