While there isn’t a perfect substitute for a full acupuncture treatment, there is much that can be done at home to help support your health when you can’t make it in to your practitioner for some reason. The Healing at Home blog series offers some options for using diet and acupressure to help you support your health between acupuncture appointments.
Most of us are feeling some degree of stress and anxiety these days. The 4-7-8 breathing technique below along with acupressure on the points that follow can be handy tools to help manage during the crazy days.
Some of the benefits include: calms your mind, tones your nervous system, regulates your breathing and balances your emotions
Some tips before you start:
4-7-8 breathing can be done anywhere - on a bus, in a line, at work, before a test
If you lose your breath, stop, breathe freely then try again
With practice your pauses between rounds will naturally get longer
Soothing music or ear plugs can help reduce external distractions
Four-Seven-Eight Breath
Adapted from http://www.chinese-holistic-health-exercises.com
Best done sitting but can be done standing or lying down.
Sit with your back straight and your hands resting comfortably in your lap or on your thighs. Look ahead...try not to fix your gaze on anything in particular. Closing your eyes helps. Try to focus internally on your breathing. All inhalations are done through your NOSE; all exhalations through your MOUTH. Throughout the exercises keep the tip of your tongue in contact with the top of your mouth, just behind your top teeth.
Commence inhaling slowly, smoothly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs.
Hold your breath for a mental count of 7 seconds. Focus on relaxing during this hold.
Slowly and smoothly exhale for a mental count of 8 seconds. As you exhale, try to let go of all your anxiety, tension & stress.
That's one round. Pause briefly without inhaling then start another round. This natural pause is very therapeutic and relaxing.
Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day AND whenever you feel anxious or nervous, etc.
Summary: Inhale for 4 seconds - Hold for 7 seconds - Exhale for 8 seconds - Pause briefly - Repeat.
In addition to taking time to breathe, try massaging these acupuncture points whenever you feel anxious or stressed.
Yintang
Located on the forehead between the eyebrows, Yintang stimulates the release of endorphins which promote relaxation.
Heart 7, Lung 9 & Pericardium 6
These 3 points are located on the wrist and all are helpful for “calming the spirit.”
Liver 3
Located on the foot, this point helps to move stagnant qi. When we get stressed, qi is more likely to get stuck, so it is important to keep things moving.
Kidney 1
Located on the bottom of the foot, Kidney 1 is very grounding and helpful for stress, anxiety and insomnia.
