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4-7-8 Breathing

breathbelly.com

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Re: 4-7-8 Breathing

#91

Post by riffraff »

spiffytech wrote: post #62
ulnarkressty wrote: post #21

Earlier quoted context omitted.

Every time I try breathwork (be it box or x-y-z) I feel that the intervals are too long - by the time I finish breathing out my brain goes into panic mode and the next breath is not enough to compensate. I find them the exact opposite of relaxing.

A breath coach told me that breathing on a timer stresses some people out instead of calming them down. E.g., people who have experienced trauma. Submitting their bodily functions to an outside force's control can be very stressful. Her approach adapted breathing patterns to listen to your body's internal signals for when to breath in and out.

I don't have trauma (that I can recall) which seems breath related, but this is my case.

I'm also kinda ok with guided breath work of the "breath in, hold, out" kind but if I'm counting I get stressed out.

Re: 4-7-8 Breathing

#92

Post by riffraff »

dndn1 wrote: post #65
joemi wrote: post #60

Earlier quoted context omitted.

I wonder the same thing too. Especially since there are all kinds of different techniques that people recommend. And because the ideal length of time for the different phases must surely vary from person to person, since it's a physiological thing and everyone's body is different. It really seems to me (disclaimer: I'm a layperson) like the important thing is just focusing on measured breathing, not the exact one-siz…

People say that it's a practice. A few years ago I was determined to practice, and it was hard, and then it became easy, auto-relaxing, like a cheat. I lost that practice and now it's hard again. I think GP is right to question technique vs. attention - I think we don't know much about the answer. But a point I recall in Nestors book is that there isn't really a lot of scientific study on breath - there is much more…

> teeth have a full profession of study and development that the everyday act of breathing doesn't have

Aren't pneumologist that profession?

I mean they don't seem to have focused on breathing patterns but I'm doubtful dentists have focused on chewing patterns either.

Re: 4-7-8 Breathing

#93

Post by profsummergig »

vonnik wrote: post #88
mistrial9 wrote: post #80

Earlier quoted context omitted.

ok certainly this is a high quality source BUT breathwork should be done with supervision of a practitioner that has some sense. Like swimming (?) this ordinary activity can do great damage in relatively rare situations, or someone trying to do "extreme" practices without guardrails.

I made a simple app inspired by Richie Davidson’s research that teaches people how to change their state with breath. https://breathing-trainer.replit.app/

1) I tried it, enjoyed it, thank you for building it.

2) I learned something new: I was aware of how making the exhale longer than the inhale promoted relaxation. Somehow I hadn't thought of inverting it for the opposite effect: more energy. Your app mentioned it and it was an "aha" moment for me. I tried it, and certainly feel something, but too early to say if it's a placebo effect or something real. Thank you for this new knowledge.

3) The pause portion. What does Richie Davidson (or other research say about it). What does it do, please? That is, what is the difference between not pausing at all between inhale and exhale, vs. pausing (i.e. box breathing)? Thanks in advance.

Re: 4-7-8 Breathing

#94

Post by mike_ivanov »

spiffytech wrote: post #62
ulnarkressty wrote: post #21

Earlier quoted context omitted.

Every time I try breathwork (be it box or x-y-z) I feel that the intervals are too long - by the time I finish breathing out my brain goes into panic mode and the next breath is not enough to compensate. I find them the exact opposite of relaxing.

A breath coach told me that breathing on a timer stresses some people out instead of calming them down. E.g., people who have experienced trauma. Submitting their bodily functions to an outside force's control can be very stressful. Her approach adapted breathing patterns to listen to your body's internal signals for when to breath in and out.

EMDR helped me to get rid of this controlled breathing stress.

Re: 4-7-8 Breathing

#96

Post by JohnKemeny »

peripitea wrote: post #77
JohnKemeny wrote: post #8

I have used 3-7 breathing to prepare for diving. Inhale 3 seconds, exhale 7 seconds, for at least a full minute, followed by hyperventilating 5 times. Lets me hold my breath for 4–5 minutes if I don't move too much.

Can you elaborate? As others are saying this can be extremely dangerous. Normally I wouldn't just reiterate other comments but if it might save a life can't hurt to be sure.

Hyperventilating is probably a too strong word. I just draw deep breath 3 to 4 times before going under.

Re: 4-7-8 Breathing

#97

Post by JohnKemeny »

cyberax wrote: post #14
JohnKemeny wrote: post #8

I have used 3-7 breathing to prepare for diving. Inhale 3 seconds, exhale 7 seconds, for at least a full minute, followed by hyperventilating 5 times. Lets me hold my breath for 4–5 minutes if I don't move too much.

Be VERY careful about hyperventilating! It effectively removes the normally leftover carbon dioxide from blood, but it does not oxygenate blood significantly more than normal. The end result: if you hold your breath after hyperventilation and start doing physical activities, you can get dangerously deoxygenated blood. Without the usual feeling of asphyxiation that is normally triggered by high CO2 content. Deoxygenat…

Thank you for this information, I wasn't aware of the danger associated with this.

Re: 4-7-8 Breathing

#98

Post by cubefox »

Almondsetat wrote: post #42
cubefox wrote: post #27

This may be a stupid question, but why do we need to exercise breathing? We do it all the time anyway, shouldn't we be pretty good at it by now?

People run, walk, and do all sort of things wrong even though they "practice" them daily

To be fair, we also practice breathing at night.

Re: 4-7-8 Breathing

#99

Post by WuxiFingerHold »

Not a fan of apps like this, tbh. First, most of us need to learn proper diaphragmatic breathing, which is *not* belly breathing. Then just sit still without any "cosmic" sounds or timer-apps and bring awareness to the breath. Force nothing, just observe. Calmness and relaxation go hand in hand with letting go and surrender.

Re: 4-7-8 Breathing

#100

Post by cubefox »

vitro wrote: post #48
cubefox wrote: post #27

This may be a stupid question, but why do we need to exercise breathing? We do it all the time anyway, shouldn't we be pretty good at it by now?

For me, it was playing a musical instrument (transverse flute, then shakuhachi) that showed me that I really don't know how to breathe deeply with my diaphragm. Or, that I wasn't aware of it at all, now my breathing is more conscious, and I tend to focus on it many times, for example, when I'm just walking on the street. Concentrating on your breath is a great way to stay rooted in the present and become aware of you…

:)
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