170. Prachardana. 4-7-8 Breathe!

Patanjali, the great sage who authored the Yoga Sutras around 200 CE, offers profound insights into the transformative power of breath in Verse 1:34, where pranayama is introduced. Pranayama, the extension or control of the breath (prana meaning life force and ayama meaning expansion or regulation), is highlighted here not merely as a physical practice but as a gateway to well-being and balance. Through the breath, we can directly affect our health and mental state, mainly by activating the parasympathetic nervous system (PNS) via the vagus nerve.

Today, we delve into a specific pranayama technique called 4-7-8 breathing, which introduces a rhythmic and calming approach to the breath. This technique has been popularized by Dr. Andrew Weil and is renowned for its ability to reduce stress, enhance relaxation, and improve focus. The numbers represent the breath ratio:

• 4 counts for the inhale,

• 7 counts for the retention, and

• 8 counts for the exhale.

This extended exhalation, in particular, stimulates the vagus nerve, promoting a calming effect on the body and mind.

To practice 4-7-8 breathing, lift your heart, spine, and crown of the head into an upright posture, creating space for the breath. Close your eyes and take a moment to settle. Inhale through your nose for a count of four, filling the lungs fully. Hold the breath gently for seven counts, maintaining ease in the body. Exhale slowly and completely through the mouth for eight counts, ensuring the release is smooth and steady.

It’s important to find a quiet and comfortable space where you won’t be disturbed. Avoid practicing this technique while driving - hehehe - or operating heavy machinery. A metronome or guided prompts like “In,” “Hold,” and “Out” can help maintain a steady rhythm during practice.

Jeff leads listeners through two rounds of this technique, encouraging them to become familiar with the practice. He suggests starting with 2 to 10 rounds, gradually increasing as comfort and skill develop. This method, simple yet profound, offers a taste of how pranayama can be a tool for cultivating peace and resilience.

As you explore 4-7-8 breathing, let it remind you of the power of something as fundamental as the breath. Through conscious breathing, we align with the ancient wisdom of the Yoga Sutras and embrace a modern, scientifically supported method to nurture both body and mind.