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We all know breathing techniques can make you feel more relaxed, but have you ever wondered about the other positive benefits it can have on the way you are feeling and your overall health?

There are various different breathing techniques that you can use on a daily basis to help calm you down, become less stressed and help reframe your day, if you're struggling to stay positive.
In this episode we discuss how breathing techniques can help you stay calm when stressed and  even improve your mood. Shell even walks Sparky though a step by step breathing technique called the 4-7-8 method, to see if it makes any difference to his state of being.

The Science Section

A sample of university students, deep breathing improve the mood and to reduce the levels of stress.

https://link.springer.com/article/10.1007/s10072-016-2790-8?correlationId=8806e3e9-7c91-4807-8462-792e593fc8a9&error=cookies_not_supported&code=daa444bd-df80-4b1e-b724-79afe9d38c99

Breathing Exercises

1. 4-7-8 Method. Developed by Dr Andrew Weil
   1. Close your lips and inhale through your nose for a count of four.
   2. Hold your breath for a count of seven.
   3. Exhale completely through your mouth making a whoosh sound for a count of eight. 
   4. This completes one cycle. Repeat for three more cycles.
2. Counting backwards from 17

Premise is, it takes 17 seconds to reset yourself. So the technique is to breath deeply (no particular pattern) and count backwards from 17.

Little Kicker

This week we have a challenge for you!
Do the 4-7-4 method for 3 cycles when you wake up and before you go to bed every day for 7 days.

Thank you so much for listening, if you feel someone would benefit from hearing this, please send them this episode!

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