Practising the breathing exercise 2-3-4 regularly helps you to:
- raise your level of awareness;
- fall asleep far more quickly;
- bring down the level of worry and anxiety.
How the 2-3-4 breathing technique works
This exercise brings the body into a state of deep relaxation, helps to return the body to balance and to regulate the "freeze - fight or flight" response. The special hold of the breath allows the body to replenish its stores of oxygen. It is particularly 2-3-4 useful in insomnia caused by thoughts of the past going round and round, or by worry about the future.
The 2-3-4 technique lets you concentrate on regulating the breath rather than on anxious memories or expectations. It is built on pranayama (the control of life energy through breathing exercises in yoga) and on the work of Dr Andrew Weil
Dr Weil described this practice as a "natural tranquiliser for the nervous system"
The general idea of 2-3-4 breathing can be compared to mindfulness meditation, which encourages you to focus on the breath and to keep your attention on the present.
Anyone who suffers from worry and from problems with sleep will, with the help of 2-3-4, be able to step off the carousel of intrusive thoughts and move into a more relaxed state.
With time and with repeated practice the exercise becomes more and more powerful. At first its effect does not look all that obvious. The 2-3-4 breath will bring more results if you do it twice a day than if you do it only once.
How to do it
Find a comfortable place and take up a comfortable position, sitting or lying, whichever suits you. Check that you are keeping good posture; later on this will happen by itself. If you are using 2-3-4 to fall asleep, it is of course better to lie down straight away.
All the steps that follow are carried out within a single breathing cycle:
- First, open your mouth and breathe out.
- Then close your lips and breathe in calmly through the nose, counting to two to yourself.
- Then hold your breath for three seconds.
- Breathe out through the mouth over four seconds.
- A new breath in marks a new breathing cycle. Start with four repetitions (cycles)
Holding the breath, and a breath out twice as long as the breath in, are the important parts of this practice. Choose a length of breath in that is comfortable for you, and after that simply follow the formula. For example: 4 - 6 -8 or 5 -7 - 10, whichever feels comfortable. I generally do this technique while out walking. 2 steps breathing in - 3 holding and 4 steps breathing out.
Important! Increase the number of cycles gradually. Day by day, or better still, week by week. Practise in a setting where you can feel relaxed.
If you simply cannot get enough sleep, the 2-3-4 breath will help you get the rest you have been missing. If the technique does not work on its own, though, strengthen it with:
- a sleep mask;
- a white noise machine;
- earplugs;
- relaxing music;
- an aroma lamp (with lavender oil, for instance);
- qigong or yoga practice before bed.
Sleep disorders, states of anxiety and blocks in the area of the diaphragm call for an individual approach in each particular case. The practice of 2-3-4 can become the first step, or an extra step, on your way to awareness, calm and health!
If you still have questions or doubts, do leave a comment and
Take care and stay healthy!
