Anxiety is a very physical experience for me.
My body goes on high alert, I can feel myself vibrate and my heart rate increase, I get a creeping sense of panic as I recognize that unless I take control, well, bad shit's going to happen. It's not a very nice experience.
Of course taking control is a challenge - while my meat sock is pulsing like an alarm button in a reactor plant, my brain is leaping around trying to push the right button to bring everything back to order.
While music is my go to for general mood regulation, in an anxious state I need something more "In My Face." You can't get more "In Your Face" than breathwork ;-p
I've been aware of breathwork for many years - I've practiced my own form of Qi Gong for decades and have taken the odd Prāṇāyāma class, but it wasn't until 4 years ago when a friend started her own breath practice that I got more involved.
There's so much to explore when working with the breath - different perspectives, different techniques and intents, and when I'm with a teacher I'll happily be guided by their expertise, but when I'm on my own and I need help immediately, I have a go to practice that has proved invaluable.
What I love about the 4-7-8 technique is that it's simple and quick. You inhale to a count of four, hold your breath for seven, and exhale for a count of eight. I use the YouTube video above to guide me through eight rounds of this. The count slows throughout the video so that the first round takes about 20 seconds, while the last round is closer to 40 seconds.
It only takes four and a half minutes, but the impact is huge: my heart rate slows, my mind steadies, and I feel myself coming back into balance. I've found myself using the technique not just for anxiety, but for when I want to be really present, like before a big meeting or when I want to concentrate. I use Focusmate when I want to get work done and I'll often start a 50 minute session with this exercise.
So yeah - while music can handle most of my mood regulation needs - when it starts to get scary - breathwork - the 4-7-8 technique in particular - has saved me time and time again.
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Andrew McCluskey
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Back with my first post to the channel - writing for the Human Collective at musicto - this week's prompt is around Anxiety and how we deal with it.
4-7-8 breathing is the 🐐
Feeling anxious? @music2work2 share insights on navigating anxiety through the simple yet powerful 4-7-8 breathwork technique. When panic strikes, this method flows clarity: inhale for 4, hold for 7, exhale for 8. Just four and a half minutes can slow the heartbeat, steady the mind, and enhance focus—perfect for big meetings or boosting productivity. For anyone needing a serene reset in challenging moments, this breath practice might just be the invaluable tool to find balance. Check it out!