Calm Your Nervous System with the 4-7-8 Breathing Technique

Mindfulness DBT Skill: Try 4-7-8 Breathing

Managing epilepsy involves addressing both physical and emotional aspects of this chronic illness. One effective tool to calm your nervous system and reduce seizure triggers is the 4-7-8 breathing technique, a simple yet powerful DBT skill. This breathing pattern has been shown to help reduce anxiety and stress, promoting a calm and balanced nervous system.

What the heck is 4-7-8 Breathing?

The 4-7-8 breathing technique is easy to learn and can be practiced anywhere. It was popularized by Andrew Weil, MD but has ancient roots in the yogic practice of pranayama.

According to Dr. Weil here’s how it works:

• Inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely through your mouth for 8 seconds.
• Keep going.

This rhythmic breathing pattern helps slow down your heart rate and promote relaxation, reducing anxiety and stress.

Benefits of 4-7-8 Breathing for Epilepsy Management

The 4-7-8 breathing technique offers several benefits for epilepsy management. By calming your nervous system, this technique helps reduce stress and anxiety, which are common seizure triggers. Regular practice can enhance your overall emotional resilience and improve your ability to manage epilepsy. Additionally, this mindful breathing exercise promotes a sense of calm and balance, helping you stay present and grounded.

Adding 4-7-8 Breathing into Your Routine

To really benefit from the 4-7-8 breathing technique, it’s best to try to incorporate it into your daily routine. Consider these options:

1. Try doing the breathing in the morning before you get out of bed.
2. Set aside a few minutes each day for mindful breathing when you need a break.
3. Maybe once you are settled in bed for the night try doing the breathing before you fall asleep.
4. Or you could just set an alarm each day for a time to do the breathing. (this would never work for me but maybe it would for you!)

Over time, this practice will become a natural part of your routine, helping you maintain a calm and balanced nervous system.

Useful Tips

Here are some practical tips for practicing the 4-7-8 breathing technique:

• Find a quiet and comfortable place where you can sit or lie down.
• Close your eyes and focus on your breath.
• Follow the 4-7-8 pattern: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
• Repeat this cycle four times, gradually increasing the number of cycles as you become more comfortable.
• Practice this technique daily to build a habit of mindful breathing.

Simple and Effective

The 4-7-8 breathing technique is a simple yet effective tool to calm your nervous system and reduce seizure triggers. By incorporating this mindful breathing exercise into your daily routine, you can enhance your epilepsy management and improve your overall well-being. Remember this is NOT a replacement for your medication or treatment. It is to give you an additional edge to manage all the stuff life throws at you above and beyond your epilepsy. Start practicing the 4-7-8 breathing technique today and discover the benefits of a calm and balanced nervous system.