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Based on an ancient yoga technique called pranayama, this 4-7-8 breathing technique was designed by Dr Andrew Weil, director of the University of Arizona Centre for Integrative Medicine.
Regular breathing techniques such as this have proven to have significant benefits, including
Lower blood pressure
Better stress management
These techniques activate the body’s rest and relaxation responses known as the parasympathetic nervous system, supressing the nervous system which controls the body’s stress response, which is why it is such an effective tool.
The general recommendation is that breathing techniques are practiced for 3 cycles to begin, and can be completed for up to 8 cycles. Some initial light-headedness is common. If it persists, shorten the length of breaths (i.e. 3-6-7, etc).
How to practice the 4-7-8 breathing technique:
1, Find a comfortable place to sit with your back straight.
2, Place your tongue against the back of your top teeth and keep it there.
3, Close your lips and inhale through your nose for a count of four.
4, Hold your breath for a count of seven.
5, Exhale completely through your mouth for a count of eight.
As with anything, this technique is a tool which will become more powerful the more you use it. It can be used before going to bed, or before and/or after stressful situations.
You can download this graphic by clicking here.
P.I.E.S. and G(ravy)
P.I.E.S and G(ravy) is a mindfulness tool borrowed from a client, asking us to check in with various aspects of ourselves so we may identify sources of discomfort or stress, or for opportunities for growth.
Diaries & Planners
Utilising a to-do list is a great way to take all the information you’re trying to balance and give it some order, and does the remembering for you so your brain doesn’t become overloaded with information, which causes stress and anxiety.
List your tasks in the left-hand column, andthen the time each task will take. The final total of the combined task time at the bottom of the list should give you an idea of whether the task list is realistic for the day, and helps with prioritisation and structure.
The below is of my own design and free to download.
For many, New Year’s resolutions will come and go, despite the best of intentions. The fabulous Year Compass Year Planner is a free-to-download year planner, asking searching and reflective questions about the year prior, and helps categorise and organise the year ahead.
Free to download and for use on phone or desktop
Adult Children of Alcoholics (ACA) – UK Website
Alcoholics Anonymous (AA) – UK Website.
Support groups throughout the country and across the world, 365 days a year.
Al-Anon (for families and friends of alcoholics) – UK Website
Cocaine Anonymous (CA) – UK Website
Co-Dependents Anonymous (CoDA) – UK Website
Food Addicts Anonymous (FAA) – Website
Gamblers Anonymous (GA) – UK Website
Narcotics Anonymous (NA) – UK Website
Overeaters Anonymous (OA) – UK Website
Sex and Love Addicts Anonymous (SLAA) – UK Website
Please check back – more to be added soon