The Observatory4-7-8 breathing
Breathe in for four, hold for seven, breathe out for eight. Four cycles that slow the breath and put the body's brake on.
How it works
- PrepareChoose
- BreatheBreathe
- Notice the differenceChoose
Breathing is the only part of the autonomic nervous system you can control consciously. We use it to put on the body's brake. Sit comfortably, close your eyes if that feels good, and breathe out fully through your mouth.
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Why does it work?
Slow breathing (fewer than ten breaths per minute) activates the calming parasympathetic nervous system and increases heart rate variability. The 4-7-8 ratio in particular is, however, weakly studied; the benefit rests on research on slow breathing in general. Stop if you feel dizzy. Source: Zaccaro et al., Frontiers in Human Neuroscience (2018).
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