Every Tuesday iDare brings to you basic techniques that we can apply in our lives.
Therapy Techniques
As we learn more and more on mental health & well-being, it becomes important to be aware of certain tools and techniques that can be used in our daily life to take care of oneself. Since mental health includes our emotional & behavioral, social and cognitive well-being, it affects how we think, feel and act. While making healthy choices is something we always hear about a lot, it is helpful to be aware of what steps can be taken that can actually be beneficial for our well-being. While therapy is a professional space and conducted by a trained person, knowing a few basic techniques that we can apply in our lives can surely be helpful. iDare aims to create awareness on this.
The 4-7-8 Breathing Technique
Breathing techniques help attain a deep relaxation and reduce stress. This particular breathing technique also helps in mild cases of insomnia. Breathing forms a part of our early nourishment and can have significant physiological and psychological impacts.
The 4-7-8 technique lets the mind and body focus on regulating breath, especially at night times before going to bed. The first time may lead to feeling a little lightheaded but with consistent practice, it can yield good results.
How to do it?
Find a comfortable place to sit or lie down in.
- Inhale through the nose while counting to 4 in your head.
- Hold the breath while counting to 7.
- Exhale through the mouth while counting to 8.
When you inhale again, a new cycle of breathing will be established. Practice this pattern for 4 full breaths while beginning. It can gradually be worked up to 8 full breaths.
Practice this in a setting when fully prepared to relax as it can put the practitioner into a state of deep relaxation. Techniques like mindfulness meditation and guided imagery can also be of help. In some cases, insomnia can need medical intervention. Consulting a mental health professional in such cases can be helpful to diagnose the right cause and find the right interventions.
Please remember, these techniques are in no way a substitute to an actual therapy session. We would like to emphasize that if someone is struggling with their mental health and if it is affecting day to day life, it is imperative to consult with a trained professional. \
If you or somebody you know needs any help to understand therapy techniques in depth or is stressed with issues related to mental health, consider reaching our ‘Support’ and ‘Engage’ verticals for affordable and inclusive help!
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