Difference between revisions of "4-7-8 breathing"
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| − | '''4-7-8 breathing''' is the extra preset [[training type]] in [{{GPLAY_URL}} Prana Breath] app, available in [[Guru version]]. | + | '''4-7-8 breathing''' is the extra preset [[Special:MyLanguage/Training_type|training type]] in [{{GPLAY_URL}} Prana Breath] app, available in [[Special:MyLanguage/Guru_version|Guru version]]. |
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== Origin, history == <!--T:4--> | == Origin, history == <!--T:4--> | ||
| − | This training type, as well as "[[Harmony]]" and "[[Power]]", is derived from Pranayama, and is an ancient Vedic technique of [[breathing gymnastics]].<br /> | + | This training type, as well as "[[Special:MyLanguage/Harmony|Harmony]]" and "[[Special:MyLanguage/Power|Power]]", is derived from Pranayama, and is an ancient Vedic technique of [[Special:MyLanguage/Breathing_gymnastics|breathing gymnastics]].<br /> |
This pattern is actively popularized by Andrew Weil, MD, who claims [https://www.youtube.com/watch?v=2VJVHcp7xmg "it puts you to sleep in 60 seconds"].<br /> | This pattern is actively popularized by Andrew Weil, MD, who claims [https://www.youtube.com/watch?v=2VJVHcp7xmg "it puts you to sleep in 60 seconds"].<br /> | ||
| − | In Prana Breath this [[training type]] is adapted even for people that don't practice Yoga and/or don't have much time for practice but still need its effect. | + | In Prana Breath this [[Special:MyLanguage/Training_type|training type]] is adapted even for people that don't practice Yoga and/or don't have much time for practice but still need its effect. |
== Setting the training == <!--T:5--> | == Setting the training == <!--T:5--> | ||
| − | # [[Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet. | + | # [[Special:MyLanguage/Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet. |
| − | # Choose this pattern in [[Training tab]] or [[Control tab]]. | + | # Choose this pattern in [[Special:MyLanguage/Training tab|Training tab]] or [[Special:MyLanguage/Control_tab|Control tab]]. |
| − | # Set the optimal [[training complexity]] so the training brings you joy, yet doesn't seem too easy. Use the options in [[Control tab]] and/or [[Dynamic tab]] to adjust all parameters. | + | # Set the optimal [[Special:MyLanguage/Training_complexity|training complexity]] so the training brings you joy, yet doesn't seem too easy. Use the options in [[Special:MyLanguage/Control_tab|Control tab]] and/or [[Special:MyLanguage/Dynamic_tab|Dynamic tab]] to adjust all parameters. |
== Training process == <!--T:6--> | == Training process == <!--T:6--> | ||
| − | # Choose the [[comfortable position]]. | + | # Choose the [[Special:MyLanguage/Comfortable_position|comfortable position]]. |
# Gently press your tongue against your top front teeth. | # Gently press your tongue against your top front teeth. | ||
# Empty your lungs, breathing out with effort ("Prepare"). | # Empty your lungs, breathing out with effort ("Prepare"). | ||
| − | # Make a [[full inhaling]] ("Inhale") though your nose. | + | # Make a [[Special:MyLanguage/full_inhaling|full inhaling]] ("Inhale") though your nose. |
| − | # Perform an [[air retaining]] ("Retain"). | + | # Perform an [[Special:MyLanguage/air_retaining|air retaining]] ("Retain"). |
| − | # Make a [[full exhaling]] ("Exhale") through your mouth. | + | # Make a [[Special:MyLanguage/full_exhaling|full exhaling]] ("Exhale") through your mouth. |
| − | # Keep repeating this [[breath cycle]] till the end of your training session. | + | # Keep repeating this [[Special:MyLanguage/breath_cycle|breath cycle]] till the end of your training session. |
# After you're done, you might take some time for meditating and contemplating yourself. | # After you're done, you might take some time for meditating and contemplating yourself. | ||
== Other questions == <!--T:7--> | == Other questions == <!--T:7--> | ||
How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?<br /> | How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?<br /> | ||
| − | If you have such or other questions, please look through the [[FAQ|FAQ page]]. | + | If you have such or other questions, please look through the [[Special:MyLanguage/FAQ|FAQ page]]. |
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| − | [[Category: | + | [[Category:Trainings{{#translation:}}|Trainings]] |
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Revision as of 17:14, 14 May 2018
4-7-8 breathing is the extra preset training type in Prana Breath app, available in Guru version.
| Download: 4-7-8_breathing.trng |
|---|
Effects
- fighting stress-caused oxygen deprivation
- controlling "fight-or-flight" body reaction
- calming and balancing
- reducing anxiety
- helping to fall asleep fast
Origin, history
This training type, as well as "Harmony" and "Power", is derived from Pranayama, and is an ancient Vedic technique of breathing gymnastics.
This pattern is actively popularized by Andrew Weil, MD, who claims "it puts you to sleep in 60 seconds".
In Prana Breath this training type is adapted even for people that don't practice Yoga and/or don't have much time for practice but still need its effect.
Setting the training
- Download this pattern if you don't have it yet.
- Choose this pattern in Training tab or Control tab.
- Set the optimal training complexity so the training brings you joy, yet doesn't seem too easy. Use the options in Control tab and/or Dynamic tab to adjust all parameters.
Training process
- Choose the comfortable position.
- Gently press your tongue against your top front teeth.
- Empty your lungs, breathing out with effort ("Prepare").
- Make a full inhaling ("Inhale") though your nose.
- Perform an air retaining ("Retain").
- Make a full exhaling ("Exhale") through your mouth.
- Keep repeating this breath cycle till the end of your training session.
- After you're done, you might take some time for meditating and contemplating yourself.
Other questions
How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.