Mindscape: Issue 869

Mindscape

Abby Delouya RMFT-CCC, CPTT

Toolbox: 4-7-8 Breathing Method

Breathing exercises can help reduce anxiety, regulate emotions, and bring an almost immediate sense of calm. And the great thing about breathing is that it’s discreet, can be done anywhere, and doesn’t require any equipment.

Whether you’re at work, in bed, or on the couch, etc., you can try this breathing technique anywhere. Here’s how to do it:

1. Inhale through your nose for four seconds.
2. Hold your breath for seven seconds.
3. Exhale through your mouth for eight seconds.
4. Do this for at least six cycles.
5. Take a break for a minute and breathe normally.
6. Repeat steps one through five at least three times.

Pretty quickly, you’ll notice a feeling of calm wash over you. This method is recognized for its health benefits, including improving heart rate variability and blood pressure.

How To: Cope with Crisis Fatigue

More than a month into the war, we’re still feeling deeply, and still in a state of crisis. Crisis fatigue is a type of emotional burnout that occurs when people experience a prolonged crisis, such as war, natural disasters, and acute prolonged illness Rachmana litzlan.