Dr. Weil's Breathing Exercises

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DrWeil.com

Breathing: Exercises

" Practicing regular, mindful breathing can be calming and energizing and can

even help with stress-related health problems ranging from panic attacks to

digestive disorders. "

Weil, MD

Since breathing is something we can control and regulate, it is a useful tool

for achieving a relaxed and clear state of mind. Try the following exercises to

relax and reduce stress.

Exercise: 4-7-8

This exercise is utterly simple, takes almost no time, requires no equipment and

can be done anywhere. Although you can do the exercise in any position, sit with

your back straight while learning the exercise. Place the tip of your tongue

against the ridge of tissue just behind your upper front teeth, and keep it

there through the entire exercise. You will be exhaling through your mouth

around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.

• Close your mouth and inhale quietly through your nose to a mental count of

four.

• Hold your breath for a count of seven.

• Exhale completely through your mouth, making a whoosh sound to a count of

eight.

• This is one breath. Now inhale again and repeat the cycle three more times for

a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through

your mouth. The tip of your tongue stays in position the whole time. Exhalation

takes twice as long as inhalation. The absolute time you spend on each phase is

not important; the ratio of 4:7:8 is important. If you have trouble holding your

breath, speed the exercise up but keep to the ratio of 4:7:8 for the three

phases. With practice you can slow it all down and get used to inhaling and

exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike

tranquilizing drugs, which are often effective when you first take them but then

lose their power over time, this exercise is subtle when you first try it but

gains in power with repetition and practice. Do it at least twice a day. You

cannot do it too frequently. Do not do more than four breaths at one time for

the first month of practice. Later, if you wish, you can extend it to eight

breaths. If you feel a little lightheaded when you first breathe this way, do

not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very

useful tool that you will always have with you. Use it whenever anything

upsetting happens - before you react. Use it whenever you are aware of internal

tension. Use it to help you fall asleep. This exercise cannot be recommended too

highly. Everyone can benefit from it.

Exercise: Breath Counting

If you want to get a feel for this challenging work, try your hand at breath

counting, a deceptively simple technique much used in Zen practice. Sit in a

comfortable position with the spine straight and head inclined slightly forward.

Gently close your eyes and take a few deep breaths. Then let the breath come

naturally without trying to influence it. Ideally it will be quiet and slow, but

depth and rhythm may vary. To begin the exercise, count “one” to yourself as you

exhale. The next time you exhale, count “two,” and so on up to “five.” Then

begin a new cycle, counting “one” on the next exhalation. Never count higher

than “five,” and count only when you exhale. You will know your attention has

wandered when you find yourself up to “eight,” “12,” even “19.” Try to do 10

minutes of this form of meditation.

Copyright 2004 Weil Lifestyle, LLC

All material provided on the DrWeil.com Web site is provided for informational

or educational purposes only. Consult a physician regarding the applicability of

any opinions or recommendations with respect to your symptoms or medical

condition.

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