Respiratory equipment “4-7-8” will help to lower blood pressure and to calm down quickly.
“Relax! Exhale” — I’m sure these tips you’ve heard many times, being furious. Most likely, the answer you just rolled your eyes, but scientists say that the exhale is really working way to relax.
To start here’s the basics of breath from the expert on sports medicine bill Hartman: when you take a breath, turn on your sympathetic nervous system that increases heart rate and blood pressure. And the output turns on the parasympathetic nervous system, which, respectively, lowers heart rate and blood pressure.
So when you’re nervous, try to slow your breathing and focus on the exhale: according to Hartman, the parasympathetic system will help relieve stress. More deep breathing calms because that switches your attention from irritating factors on the processes in your body, as noted by the pulmonologist at the Massachusetts General hospital Christine Vestergaard.
Freaked out again by some reason? Use breathing exercise “4-7-8” from Andrew Weil, founder and Director of the Center for integrative medicine in Arizona. Close your mouth and breathe through your nose, counting every second from 1 to 4. Now hold your breath and count from 1 to 7. Then exhale slowly, counting from 1 to 8. Repeat exercise three times and for everything it will take you less than two minutes.
“When you inhale through your nose, it helps to enhance the soothing effect, because the receptors of the parasympathetic system are located in the nostrils and nasal sinuses, says Hartman. — Breath leads to the accumulation of carbon dioxide in the blood, which relaxes blood vessels and lowers blood pressure.” You may even notice that sometimes holding your breath in a natural way, for example, when watching TV after a hard day. So your brain helps you to relieve stress.
So try the technique of “4-7-8”: for your body it will be natural and absolutely harmless sedative.
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