Welcome to week two of our Wellness Refresh hosted by Diana Weil! This week, we'll focus on what feeling better really means. A calm mind and regulated nervous system are some of the fastest ways to feel more settled in your body. Especially after the busiest time of year, it’s a good idea to try new ways to help calm our bodies and mind. This week, we’ll focus on breathing techniques to help quiet the mind and calm the nervous system.
"Breathing profoundly affects your mental, emotional and physical well-being and is a very underutilized tool. Taking even 30 seconds to breathe mindfully once a day can relax your nervous system, decrease anxiety, and improve your overall mood. Breath work links both mind and body as it is can be both voluntary and involuntary. " – Diana Weil
Take a moment to breathe with us and let us know how you feel. Is this something you can add into your day-to-day?
Dr. Weil has been at the forefront of introducing integrative medicine to the modern world, because of his approach to healing all aspects of a person’s life (body, mind, and spirit). Integrative medicine approaches healing from within, making sure that each person considers their entire lifestyle when seeking treatment.
This is where the ancient rest & relaxation technique comes in. The 4-7-8 Breath (also known as the Relaxing Breath) is the perfect, portable stress antidote, as it puts you in a relaxed state almost immediately.
Here are the steps to try this technique for yourself and check out a video tutorial from Dr. Weil's daughter and Integrative Nutritionist, Diana Weil.
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of 4.
• Hold your breath for a count of 7.
• Exhale completely through your mouth, making a whoosh sound to a count of 8.
• This is one breath cycle. Now inhale again and repeat the cycle three more times for a total of four cycles.
This breathing technique is a great tool to use anytime you feel stressed or need a break, as it can be done anywhere. This breathing exercise is subtle when you first try it, but gains in power with repetition and practice.
Let us know how this week went! Did you try any new breathing techniques? How did practicing the 4,7,8 breath make you feel? Enter your journal submission below by Sunday, January 22 and you'll be entered to win gift cards, True Food Kitchen prizes, & other delicious offers. Read sweepstake rules.
Check out some of Diana’s recommendations on her favorite guided meditations, breathing techniques, and more. And if you're looking to fuel both your body and mind, you can always find us at your favorite True location.
Dr. Weil's guided 4-7-8 Breathing Technique on YouTube
How to Box Breathe
Breath by James Nestory
Take a Deep Breath Podcast by Mike Maher