W5: Breath

"Learning to intentionally Calm Yourself (& regulate Cortisol) Leads to Slimmer waist"

False Belief:  "I can't control my stress. There's nothing I can do."

The 4-7-8 Breathing Exercise Instructions:

  1. Start by forcing all the air out of your lungs
  2. Breathe in through your nose for 4 seconds
  3. Hold your breath for 7 seconds
  4. Exhale for 8 seconds

Watch video and follow along.

Why Do This?

  • Regulates the nervous system
    The 4-7-8 breathing technique activates the parasympathetic nervous system, which slows your heart rate and breathing. It also relaxes the sympathetic nervous system, which is responsible for cortisol and the "fight or flight" response. 
  • Allows for better fat-burning and metabolism
    It energizes the mitochondria, normalizes blood pressure and calms stomach acid. It has a rejuvenating and energizing effect. 
  • Reduces stress and anxiety
    The 4-7-8 breathing technique can help you feel calmer and more relaxed. 
  • Helps you fall asleep
    The 4-7-8 breathing technique can help reduce anxiety, which can increase your chances of falling asleep. 
  • Regulates cortisol
    The 4-7-8 breathing technique can help regulate cortisol, the hormone that controls your fight or flight response. 

Who can use it: 

- Anyone can use the 4-7-8 breathing technique, as long as they don't have chronic lung disease. 

Scientific Reference

Read full study >>>

YOUR INSTRUCTIONS FOR TODAY:

  1. Do the 4-7-8 Breathing exercise. The 60-second video only does 2 rounds but you do up to 8 rounds per session.
  2. Do 2x per day or as needed
  3. Get ready for Check In next week

Check In for today's session below by telling me what you liked MOST about today's session AND...

"How do you feel after the breathing exercise"?

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