4:7:8 Breath Method
A mental health and wellness tip
How do you make the most of your ketamine experience?
We recognize the value of “set and setting”. Set refers to an open mindset, while setting pertains to the physical and/or social environment. In a nutshell, it is important that individuals are in relaxed and calm mental and physical state to achieve optimal ketamine relief.
Conscious breathing is a simple, yet effective tool for relaxation and mindfulness. The 4:8:7 breath method can be done in any resting position (sitting up straight or laying down) in less than five minutes. No devices are needed, just follow these simple steps.
The steps
Begin with a simple exhale to set the tone.
- Inhale quietly through the nose for a count of four.
- Hold your breath for a count seven.
- Exhale through the mouth for a count of eight.
- Repeat three more times.
Help tips
During this exercise, rest the tip of tongue against the roof of your mouth, the ridges behind the front teeth is a great landmark. Try and maintain this placement throughout the technique. Inhale quietly through the nose with your mouth closed, and audibly exhale out through your mouth around the tongue. It may be helpful to purse your lips slightly and make a gentle whooping sound.
The 4:7:8 breath is heralded by Dr. Andrew Weil, a world renowned integrative medicine practitioner. This technique may help with the following.
- Reduce anxiety.
- Assist with sleeping.
- Manage or reduce unwanted sensations and behaviors.
