(Helpful Tip) How to effectively relax and release tension

I tend to get very nervous during presentations, interviews, and similar tasks.

So, I looked up a lot of tips to relax in my daily life, and I would like to introduce the method that I found most effective and can be used as a routine.

This method can be useful not only for relaxation but also for those suffering from insomnia.

 

This is the 478 breathing method.

 

 

The 478 breathing method is famous for reducing body tension and is said to help people suffering from insomnia fall asleep within three minutes.

It is also called "relaxation breathing" in other words and is very simple.

 

Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.

 

 

Step 1

Before starting to breathe in Room 478, you need to reset your usual breathing.

They breathe faster than usual.

At this time, you must breathe only through your nose without opening your mouth.

Breathing should be as short as possible, and even if the rate is fast, it must be maintained regularly.

Repeat 1-2 sets for 15 seconds.

This allows for pre-stimulation of the respiratory tissues to facilitate smooth breathing.

 

Step 2

This time, you need to exhale for 8 seconds.

In step 1, unlike exhaling through the nose, you should exhale through your mouth.

If you exhale for 8 seconds, then inhale through your nose for 4 seconds.

Hold your breath for the next 7 seconds.

Be careful not to move your mouth or tongue while holding your breath.

Repeat this process at least 3 times, up to a maximum of 5 times.

However, initially, you don't have to strictly follow the 4 seconds, 7 seconds, and 8 seconds intervals to avoid shortness of breath.

 

Andrew Weil, who developed the 478 breathing method, emphasized that just by breathing, the body can relax and enough stimulation can be generated to boost vitality.

Breathing 478 is a type of diaphragmatic breathing that can supply a large amount of oxygen to the lungs.

At this time, it stimulates the parasympathetic nervous system, which is activated during rest, calming the brain and helping to relieve tension and promote sleep.

 

 

The 478 breathing method has already been widely introduced in various media, so I encourage you to trust and try it out yourself.