Latest news with #AndrewWeil
Hindustan Times
18-06-2025
- Health
- Hindustan Times
4-7-8 to Lion's breath: Master these breathing techniques to control your anxiety this International Panic Day
Today, June 18, marks International Panic Day, a day dedicated to increasing awareness about panic disorders. And given the state of absolute chaos that the world is in, these super-effective breathing techniques, as listed by Very Well Health, are sure to prove incredibly is not just for those who have a panic disorder diagnosis in hand, but for absolutely anyone who at any given moment, feels like they would need help in regulating their emotions and enter a calming state of control over their own body, mind and nervous system. So let's breathe. Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth, and keep it there throughout the entire exercise. Exhale completely through your mouth, making a "whoosh" sound as you release all the air from your lungs. Next, close your mouth and slowly inhale through your nose while counting to four. Hold your breath for a count of seven. Then exhale through your mouth for a count of eight, again producing a "whoosh" sound. Repeat this breathing pattern for three to four cycles. As you become more comfortable, gradually increase to eight cycles—the maximum number recommended number y Dr. Andrew Weil, the creator of the technique. Take a deep breath in through your nose, letting your abdomen rise as your lungs fill with air. Once you've inhaled fully, open your mouth wide and extend your tongue down toward your chin. Exhale strongly through your mouth, making an 'ahh' sound as you release the breath. Continue this process for a few breaths. Sit comfortably and begin by using your right thumb to gently close your right nostril, and place your right ring and pinky fingers on your left nostril. Exhale through your left nostril while keeping the right one closed. Inhale through the left nostril. Then, open your right nostril and use your ring and pinky fingers to close your left nostril. Exhale through the right nostril. Breathe in through the right nostril. Close the right nostril again with your thumb and exhale through the left nostril. Keep repeating this alternating nostril breathing for several breaths. We wish you a calm and restful day.
Yahoo
13-05-2025
- Health
- Yahoo
Dr. Andrew Weil's Top 2 Strategies for a Calmer Mind
May is Mental Health Awareness Month, and it is estimated that one in five U.S. adults live with a mental illness. The 2023 National Survey on Drug Use and Health statistics demonstrate staggering levels of mental health illness with adult females, young adults and adolescents being most affected. However, finding activities to manage stress has been shown to improve mental health. Two activities that have been shown to improve both mental, and overall, health are tea drinking and gardening. I regularly enjoy these activities and frequently recommend them to others. More from Flow Space Dr. Andrew Weil Is Leading Plant Medicine's Biggest Moment Yet Tea is the second most preferred beverage next to water with two-thirds of the world's population being tea drinkers. Tea is made by brewing fresh or dried leaves from the Camellia sinensis plant more commonly known as the tea plant. Herbal teas are not made from Camellia sinensis but from other plants. The leaves and stems of Camellia sinensis are grown and prepared in different ways to produce various types of tea: white, yellow, green, oolong, black and dark. Black tea is the most popular worldwide, and two to three cups of tea consumption per day has demonstrated numerous health benefits, including improved mental health, reduced risk of heart disease, stroke and type 2 diabetes in observational studies. Tea has thousands of biologically active compounds, which include polyphenols, polysaccharides and alkaloids, to name just a few. The most well-known amongst these are caffeine, L-theanine and different types of polyphenols. The stimulating effect of the caffeine in tea is balanced out by the relaxing effect of the L-theanine, resulting in a state of relaxed alertness. Matcha, a type of green tea, has the highest L-theanine content and is my personal favorite. I first tasted matcha in 1959 as a high school exchange student in Japan and have enjoyed it ever since. I even founded a matcha tea company called Matcha Kari to be able to share high quality matcha with more people. The art of brewing tea invites mindfulness into the daily routine as you connect to your senses while you pour the hot water over the tea leaves, smell the aroma and then taste the tea. Whether your tea preparation is simple or part of a more complex ritual, these actions may decrease stress and increase mindfulness. Coupled with the benefits of the tea leaves, tea drinking promotes both mental and overall health. Time spent gardening is associated with a higher quality of life and better sleep, as well as decreased symptoms of depression, stress and anxiety. Gardening gets you outside and is a good source of aerobic activity with the side benefit that you get to have the freshest, healthiest vegetables and fruits that contain the highest content of nutrients and micronutrients. In fact, studies have shown that gardeners consume more fruit and vegetables than non-gardeners. My family and friends often compliment me on my cooking, but the secret really is the fresh ingredients from my garden. Gardening is also a great way to spend time with children and older adults. Children who garden have decreased feelings of stress and anxiety, better overall health and have an increased intake of fruits and vegetables. For adults, gardening can also provide a buffer to the psychological and physiological impacts of stressful life events. Gardening provides a meaningful way to connect with other people, and when first starting to garden, I recommend associating with other more experienced local gardeners. You can pick up gardening easier by learning from others through helping in individual gardens or community gardens. If you are in a small urban space, growing culinary herbs to be used in your cooking and a tomato plant or two in pots can be a great activity. Lettuce can also grow well in pots in small spaces and tastes delicious. I find gardening to be very rewarding, and it is fun watching your garden grow. I like to grow berries as they have so much nutritional goodness; they are full of antioxidant pigments and are great to snack on. Growing vegetables such as cabbage, broccoli and dark leafy greens are usually quite easy and taste terrific. I like to experiment with growing different plant—I have even been known to grow my own wasabi. To learn more about my garden journey and tips for starting a garden, check out my new Substack with my daughter Diana, , and to learn more about my non-profit work with beneficial plants, .
Express Tribune
22-03-2025
- Health
- Express Tribune
A science based 4-7-8 breathing technique for better sleep and anxiety
Listen to article People often face daily struggles, from stress on bad days to difficulty relaxing or sleeping. A simple yet effective solution exists—the breathing technique, also known as the relaxing breath. This article explores its benefits and how to use it. Inspired by traditional Pranayama exercises, the 4-7-8 breathing technique was popularized by Dr. Andrew Weil in 2015. This method, which involves inhaling for four seconds, holding the breath for seven, and exhaling for eight, is designed to promote relaxation and ease stress, anxiety, and other challenges. The rhythmic pattern is believed to balance the autonomic nervous system, fostering a sense of calm and serenity. Dr. Weil describes the 4-7-8 technique as a highly effective, portable stress reliever. It works almost instantly, requires no special equipment, takes little time, and can be practiced anywhere. While it can be performed in any position, beginners should sit with a straight back. Throughout the exercise, place the tip of your tongue against the tissue ridge just below your top front teeth. If this feels awkward, slightly purse your lips while exhaling around your tongue. Follow these steps, as outlined by Dr. Weil: • Exhale completely through your mouth, creating a whooshing sound. • Close your mouth and inhale quietly through your nose while mentally counting to four. • Hold your breath for a count of seven. • Exhale fully through your mouth with a whooshing sound to the count of eight—this completes one breath. • Repeat the cycle three more times, completing a total of four breaths. The 4-7-8 breathing technique promotes relaxation by influencing the nervous system responsible for heart rate, digestion, and respiration. By counteracting stress, it fosters a sense of calm and balance. The science behind this method lies in its structured breathing pattern. Inhaling deeply for four seconds activates the parasympathetic nervous system, signaling the body to relax. Holding the breath for seven seconds enhances oxygen flow and increases carbon dioxide levels, which further soothes the mind. Finally, exhaling slowly for eight seconds lowers the heart rate and reduces the fight-or-flight response, creating a state of peace and relaxation. Benefits of the 4-7-8 breathing technique: Improves sleep The 4-7-8 breathing method is widely used to aid sleep by relaxing the body and calming the mind. Many individuals with sleep difficulties turn to this technique, similar to other deep breathing exercises. A 2015 study found that slow breathing reduced vagal activity in insomnia sufferers, supporting the 4-7-8 method as a useful tool for improving sleep. Reduces stress and anxiety This technique is also effective in lowering anxiety levels. A 2018 study found that breath control exercises activate the parasympathetic nervous system, reducing stress and anxiety. This supports the 4-7-8 breathing method as a reliable calming technique. Calms panic attacks By reducing stress and anxiety, the 4-7-8 breathing technique can help manage panic attacks. It is recommended as a tool to ease symptoms associated with panic attacks, stress, and anxiety. Enhances breathing efficiency The technique promotes slow, deep breathing through the nose, which can improve respiratory function. A 2019 study found that it helped reduce breathing difficulties in COPD patients, suggesting it may enhance overall lung efficiency. Lowers blood pressure By promoting relaxation, this method can help regulate blood pressure. A 2023 scoping review on slow breathing exercises found that they serve as a non-pharmacological approach to lowering blood pressure, supporting heart health. Manages food cravings For those struggling with food cravings, the 4-7-8 breathing technique may help. A 2017 pilot study found that slow-paced breathing delayed hunger in participants, leading experts, including Dr. Andrew Weil, to recommend it as a tool for managing cravings. Controls emotional responses This technique can improve mental and emotional well-being. A 2017 study found that diaphragmatic breathing enhanced attention, reduced negative emotions, and lowered cortisol levels, the stress hormone. Participants experienced better focus and emotional balance. How to get started To integrate the 4-7-8 breathing technique into your routine, start with four cycles twice a day. As you become more comfortable, gradually increase to eight cycles per session. If using it for sleep, you may drift off before completing the exercise. Regular practice enhances its effectiveness over time. Caution: This technique induces deep relaxation and drowsiness, so it should only be performed while sitting or lying down to prevent dizziness. Individuals with respiratory issues or other health concerns should consult a doctor before content is only for informational purposes and not a substitute for medical advice and doctor's assistance. .
