Lesson 6: Additional Breathing Techniques: 5/3, 5/3 Count and 4, 7, 8 Count
An additional breathing technique to use on clients once they are more experienced with breathing into their abdomen instead of their chest are to have them focus on breathing more deeply
Inhale and exhale for a five count and hold for a three count at the top and bottom.
Let’s practice:
- Inhale through your nose for a 5 count.
- Hold for a 3 count.
- Exhale through your nose for a 5 count.
- Hold for a 3 count.
(Repeat five times)
When you are ready, bring your attention and awareness back to the room you are sitting or lying in. When you are ready, wiggle your fingers and toes. With a soft smile on your lips, whenever you are ready you open your eyes. Continuing to feel calm and at peace within.
AND
Dr. Andrew Weil’s 4-7-8 count for sleep. This is also known as a natural tranquilizer. If you have trouble falling asleep at night or staying asleep, this breathing technique can be used to put the body to sleep quickly.
This technique can be done by laying down in bed and repeating it five to ten times (although don’t be shocked if you don’t make it past five) before falling asleep. This is a very powerful breathing technique to relax the body quickly and help it to fall asleep or go back to sleep if you wake up during the night.
Inhale and exhale for a 4 count and hold for a 7 count and exhale for an 8 count.
Let’s practice:
- Inhale through your nose for a count of 4.
- Hold for a count of 7.
- Exhale through your nose for a count of 8.
(Repeat seven to ten times)
When you are ready, bring your attention and awareness back to the room you are sitting or lying in. When you are ready, wiggle your fingers and toes. With a soft smile on your lips, whenever you are ready you open your eyes. Continuing to feel calm and at peace within.
The 4 – 7 – 8 count is known as the natural tranquilizer for its renowned use in aiding people who have problems getting to sleep or staying asleep. Upon 7 to 10 deep inhalations and exhalations using this breathwork style, you become naturally sleepy.
This is an advanced breathing technique to bring the mind and body into focus with each other.
TIPS:
The above breathing techniques can be done anywhere at any time- before a meeting, in a bathroom, at a family reunion, while driving, to a doctor’s appointment, after receiving upsetting news, etc.
If at any point you are feeling faint, lightheaded, dizzy or it becomes hard to breathe, please suspend the practice of that technique at the moment. Some of these breathing techniques require you to build up strength and endurance. Have patience with yourself during the process of building up that strength.